Build solid muscle and master bodyweight skills with focused dumbbell and bar training.
Routines in this Program
Hypertrophy Upper Body
You'll build real upper-body strength through controlled pressing and rowing movements. Leave feeling worked but fresh — this is your foundation session.
Pull & Core Strength
You'll build serious pulling strength and a rock-solid core — expect to feel your back, biceps, and abs working hard from start to finish.
Rest Day
You'll move gently through your whole body, releasing tension and keeping things loose. A perfect active recovery to leave you feeling refreshed and ready for tomorrow.
Strength Leg Day
You'll challenge your legs with heavier loads today — expect your quads, hamstrings, and glutes to really work. Push through each set and you'll leave feeling strong and accomplished.
Skill Development
You'll sharpen your balance and body control with focused L-sit and handstand practice — quality reps, calm focus, real progress.
Follow this program in Fitloop
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