98.00$US

Resistance training

build muscles with dumbbells

Whether you’re just starting your strength training journey or you’re an intermediate looking to elevate your muscle-building routine, this program is tailored for you. Over the next 32 weeks, you will progress through four meticulously designed phases, each aimed at maximizing muscle growth and enhancing overall fitness. All you need is a pair of dumbbells and a bench to get started.

program overview

This program is built around 4 phases designed to optimize muscle growth.

Phase 1 - 8 weeks - Preparation Phase
  • Week 1-3: Full Body Workouts 3 days 
  • Week 4: Full Body Workout 2 days a week (Deload Week)
  • Week 5-7:  Full Body Workouts 3 days a week
  • Week 8:  Full Body Workout 2 days a week (Deload Week)
Phase 2 - 8 weeks - Strength Phase
  • Week 1-3: Full Body Workouts 3 days a week
  • Week 4: Full Body Workout 2 days a week (Deload Week)
  • Week 5-7: Upper/Lower Split Workouts 4 days a week
  • Week 8: Full Body Workout 2 days a week (Deload Week)
Phase 3 - 4 weeks - Metabolic Boost Phase
  • Week 1: Full Body Metabolic Training 3 days a week
  • Week 2: Full Body Metabolic Training (supersets) 3 days a week
  • Week 3: Full Body Metabolic Training (circuit training) 3 days a week
  • Week 4: Full Body Workout 2 days a week (Deload Week)
Phase 4 - 10 weeks - Hypertrophy Phase
  • Week 1-3: 3-Day Split Chest, Shoulders, Triceps / Legs / Back, Biceps, Abs
  • Week 4: Full Body Workout 2 days a week (Deload Week)