# Dumbbell Strength & Hypertrophy Gains

Build solid muscle and raw strength using proven dumbbell compound movements.

## Upper Body Push & Pull

You'll fire up your chest, back, and shoulders with a solid mix of pressing and pulling — leaving you feeling strong and pumped without overdoing it.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 12 Arm Swing Stretch (Dynamic)
- 1 × 10 Shoulder Warm-up - Resistance Band

### Main Workout

- 1 × 5-8 Push-Up (Wall)
- 3 × 10 Chest-Supported Dumbbell Row
- 2 × 5-8 Shrug - Dumbbell
- 2 × 12 Rear Delt Fly - Dumbbell
- 2 × 30s Hollow Body Hold

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Triceps Stretch - Overhead


## Rest Day

You'll melt away any lingering tension with a gentle head-to-toe mobility flow — leaving you feeling loose, refreshed, and ready for the week ahead.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Elbow Circle
- 1 × 30s Wrist Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm
- 1 × 8 Squat (Sky Reach)

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 40s Child's Pose
- 1 × 60s Savasana


## Active Recovery

You'll loosen up every major joint and melt away any stiffness from the week — leaving you feeling longer, more relaxed, and ready for what's next.

### Joint Circles

- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 30s Shoulder Roll

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 10 Torso Twist
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Butterfly Stretch
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Full Body Strength

You'll hit every major muscle group with a solid mix of strength work — building total-body power from the ground up. Expect to feel strong, balanced, and accomplished by the end.

### Warm-up

- 1 × 8 Squat (Sky Reach)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)

### Main Workout

- 3 × 8 Deadlift (Romanian)
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 2 × 10 Split Squat (Bulgarian)
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Standing Forward Fold
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Shoulder Stretch (Cross-Body)


## Lower Body Power

You'll fire up your legs and build real lower-body strength — squats, deadlifts, and single-leg work that'll leave you feeling powerful and grounded.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 5 Inchworm

### Main Workout

- 3 × 10 Squat (Goblet) - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 3 × 8 Bulgarian Split Squat - Dumbbell
- 2 × 10-30s Plank

### Cool Down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Quad Stretch
- 1 × 30s Reclined Twist


## Upper Body Hypertrophy

You'll fire up your chest, back, and shoulders with a solid mix of pressing and pulling — leaving you feeling strong and pumped without overdoing it.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 12 Arm Swing Stretch (Dynamic)
- 1 × 10 Shoulder Warm-up - Resistance Band

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 10 Chest-Supported Dumbbell Row
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 12 Rear Delt Fly - Dumbbell
- 2 × 30s Hollow Body Hold

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Triceps Stretch - Overhead