# Strength and Skill Foundation

Build muscle and master bodyweight skills with dumbbells and a pull-up bar.

## Upper Body Push & Pull

A solid introduction to upper body training that builds real strength while keeping things manageable. You'll move through controlled, purposeful reps that lay the foundation for everything to come over the next 4 weeks.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 30s Cat-Cow
- 2 × 8 Scapular Pull-Up

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 8 Row (Bent-Over) - Dumbbell
- 3 × 8 Shoulder Press - Dumbbell
- 2 × 10 Bicep Curl - Dumbbell
- 2 × 10 Triceps Extension (Standing, Overhead) - Dumbbell
- 2 × 12 Lateral Raise - Dumbbell

### Cool Down

- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 40s Child's Pose


## Skill Consolidation

Your final skill session before the plan wraps up — this one's all about feeling every movement and locking in the technique you've built over the past month. Move slowly, breathe, and take pride in how far you've come.

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 8 Cat-Cow
- 2 × 8 Hip Circle
- 2 × 20s Dead Hang

### Skill Block 1 – Pull Pattern

- 3 × 6 Scapular Pull-Up
- 3 × 5 Negative Pull-Up
- 3 × 8 Row (Single-Arm) - Dumbbell

### Skill Block 2 – Push Pattern

- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 8 Shoulder Press - Dumbbell
- 1 × Dip Progression _(progression — pick your level)_

### Skill Block 3 – Hinge & Squat

- 3 × 8 Deadlift (Romanian) - Dumbbell
- 3 × 8 Squat (Goblet) - Dumbbell
- 1 × Squat Progression _(progression — pick your level)_

### Cool Down

- 1 × 45s Child's Pose
- 1 × 30s Chest Stretch
- 1 × 30s Lat Stretch
- 1 × 30s Hip Flexor Stretch


## Full Body Challenge

This is your moment to see how far you've come! You'll hit every major muscle group with strength-focused lifts that showcase the power you've built over the past 26 days — expect to feel challenged, capable, and proud.

### Warm-Up

- 1 × 40s Jumping Jacks
- 1 × 10 Hip Circle
- 1 × 10 Arm Circle
- 1 × Squat Progression _(progression — pick your level)_
- 1 × 5 Inchworm

### Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 3 × 8 Deadlift (Romanian) - Dumbbell
- **Superset · 3 rounds**
  - 10 Bench Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 2 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Bicep Curl (Hammer) - Dumbbell

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Quad Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 30s Glute Stretch (Supine)