Build solid muscle and strength using just a set of dumbbells.
Routines in this Program
Upper Body Push & Pull
A solid start to your 28-day journey! You'll build real upper body strength with controlled presses and rows — focus on feeling each muscle work and you'll set yourself up for serious progress ahead.
Rest and Recovery
A gentle, feel-good session to help your body bounce back after yesterday's upper body work. You'll take a light walk to get the blood moving and finish with some easy mobility to keep everything loose and ready for tomorrow.
Lower Body Foundation
Build a strong foundation for your legs with slow, controlled squats and lunges that really make your muscles work. You'll feel the burn in all the right places while nailing your form for the weeks ahead!
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.