Gain lean muscle and improve your range of motion with these guided sessions.
Routines in this Program
Upper Body Hypertrophy
A steady, confidence-building upper body session focused on getting your form dialed in. You'll work through chest and back movements with dumbbells, leaving feeling accomplished and ready to build on next session.
Active Recovery
Today is all about letting your body recover and recharge! A gentle 20-minute walk will keep your blood flowing and help ease any soreness from yesterday's workout — you'll feel better for it.
Lower Body Foundation
Build strong, stable legs from the ground up! Today you'll master goblet squats and lunges to develop the leg strength and balance that will carry you through the next 4 weeks. Take your time, focus on your form, and enjoy the burn!
Full Body Circuit
Welcome to Day 1 of your 28-day journey! Today you'll build a solid foundation with controlled, full-body dumbbell movements that will set you up for serious progress ahead. Expect to feel strong, focused, and just the right amount of worked by the end.
Full Body Mobility
Give your body the recovery it deserves! This gentle mobility session will open up tight hips and stiff shoulders, leaving you feeling looser, more balanced, and ready for the days ahead.
Rest Day
Today is all about letting your body recover and recharge! A gentle 20-minute walk will keep your blood flowing and help ease any soreness from yesterday's workout — you'll feel better for it.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.