Build solid muscle and strength using dumbbells and resistance bands.
Routines in this Program
Upper Body Push & Pull
You'll kick off your training with a solid mix of pressing and pulling movements that build strength from the ground up. Expect to leave feeling accomplished and ready for more!
Lower Body Foundation
You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.
Rest Day
You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.