FitttZee » Body » Workout Program – Build Series – 10 weeks

Workout Program – Build Series – 10 weeks

Let’s forget the slack and go for the best! Check out these workouts now and start the building muscles right off the bat!

Welcome to Build Series 2.0 – a 10-week follow along program. It is designed to redefine our strength, sculpt our physique, and elevate our overall well-being. This program is not just a workout; it’s a journey towards a stronger, more resilient version of ourselves. With a focus on muscle building and strength enhancement, each session is carefully crafted to maximize results using minimal equipment.

BUILD isn`t about shortcuts or quick fixes—it`s about the unshakable power that comes from putting in the work day after day, rep after rep.

We’ll work through a carefully designed 10-week program, focusing on lower and upper body strength, enhancing stamina, core strength, and balance. Build 2.0 will feature 5 workouts per week, incorporating cardio sessions to elevate your fitness experience.

The Build Series workouts cater to all fitness levels. While the sessions may be challenging at 40-60 minutes, we’ve got modifications, making it easy for everyone to participate and enjoy, no matter your fitness level.

Required equipment

  • All we need are dumbbells, bands, and a plyo box or chair, or bench for the program.  And maybe a Yoga mat 🙂
  • We recommend having a lighter set of dumbbells along with a heavier set, especially for lower body workout days. Adjustable dumbbells work great too.

Program Summary

  • 10 Weeks Program
  • Minimal Equipment
  • Muscle Building & Strength Focused
  • Follow Along with Ease
  • Upper / Lower Split
  • 40-60 min. Workouts
  • 5 Workouts / Week
  • Extra Cardio

WEEK 1

DAY 1Push Workout 40 Min CHEST, SHOULDERS, TRICEPS WORKOUT + CORE with DB’s 
Day 2Lower Body Workout 40 Min COMPLETE LOWER BODY WORKOUT with Dumbbells 
DAY 3Rest Day 
DAY 4Pull Workout 45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS 
DAY 5Lower Body Workout 45 Min TOTAL LOWER BODY DUMBBELL WORKOUT 
DAY 6Rest Day 
DAY 7Push Workout 45 Min CHEST, SHOULDERS, TRICEPS WORKOUT + ABS with DB’s 

WEEK 2

DAY 8Pull Workout 45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS + CARDIO 
DAY 9Lower Body Workout 45 Min COMPLETE LOWER BODY WORKOUT with DUMBBELLS 
DAY 10Rest Day 
DAY 11Upper Body Workout 1 Hour UPPER BODY DUMBBELL WORKOUT + CORE & CARDIO 
DAY 12Lower Body Workout 45 Min LOWER BODY DUMBBELL WORKOUT 
DAY 13Rest Day 
DAY 14Upper Body Workout 45 Min SHOULDERS, BICEPS, TRICEPS DUMBBELL WORKOUT + CARDIO 

WEEK 3

DAY 15Lower Body Workout 45 Min LOWER BODY DUMBBELL WORKOUT + ABS 
DAY 16Full Body Workout 1 Hour Power – FULL BODY DUMBBELL WORKOUT 
DAY 17Rest Day 
DAY 18Upper Body Workout 45 Min UPPER BODY DUMBBELL WORKOUT 
DAY 19Lower Body Workout 45 Min LOWER BODY + SHOULDERS WORKOUT with DUMBBELLS  
DAY 20Rest Day 
DAY 21Push Workout 45 Min DUMBBELL ARMS & SHOULDER WORKOUT + CORE & CARDIO 

WEEK 4

DAY 22Pull Workout 40 Min DUMBBELL LOWER BODY WORKOUT 
DAY 23Lower Body Workout 1 Hour Power – FULL BODY DUMBBELL WORKOUT 
DAY 24Rest Day 
DAY 25Upper Body Workout 40 Min UPPER BODY DUMBBELL WORKOUT – Back, Chest, Rear Delts & Core 
DAY 26Lower Body Workout 40 Min DUMBBELL LEG WORKOUT – Quads, Calves, Adductors + Biceps 
DAY 27Rest Day 
DAY 28Push Workout 45 Min DB CHEST, SHOULDERS, TRICEPS WORKOUT + CARDIO 

WEEK 5

DAY 29Pull Workout 45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS + ABS 
DAY 30Lower Body Workout 40 Min COMPLETE LOWER BODY WORKOUT 
DAY 31Rest Day 
DAY 32Upper Body Workout 1 Hour Power – UPPER BODY DUMBBELL WORKOUT + CARDIO  
DAY 33Lower Body Workout 40 Min LOWER BODY WORKOUT 
DAY 34Rest Day 
DAY 35Push Workout 45 Min CHEST, SHOULDERS, TRICEPS DUMBBELL WORKOUT + CARDIO 

WEEK 6

DAY 36Pull Workout 45 Min DB BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS 
DAY 37Lower Body Workout 1 Hour Power – LOWER BODY DUMBBELL WORKOUT + CORE  
DAY 38Rest Day 
DAY 39Upper Body Workout 50 Min UPPER BODY DUMBBELL WORKOUT + ABS  
DAY 40Lower Body Workout 40 Min LOWER BODY DUMBBELL WORKOUT + MOBILITY  
DAY 41Rest Day 
DAY 42Push Workout 45 Min DUMBBELL CHEST, SHOULDERS & TRICEPS + CARDIO 

WEEK 7

DAY 43Pull Workout 40 Min BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS 
DAY 44Lower Body Workout 40 Min LOWER BODY DUMBBELL WORKOUT + ABS  
DAY 45Rest Day 
DAY 46Full Body Workout 30 Min FULL BODY WORKOUT 
DAY 47Full Body Workout 1 Hour Strength – FULL BODY DUMBBELL WORKOUT 
DAY 48Rest Day 
DAY 49Push Workout 40 Min DUMBBELL CHEST, SHOULDERS & TRICEPS + CARDIO 

WEEK 8

DAY 50Pull Workout 40 Min DB BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS 
DAY 51Lower Body Workout 40 Min LOWER BODY DUMBBELL WORKOUT + ABS  
DAY 52Rest Day 
DAY 53Full Body Workout 30 Min FULL BODY WORKOUT 
DAY 54Full Body Workout 1 Hour Strong – FULL BODY DUMBBELL WORKOUT 
DAY 55Rest Day 
DAY 56Push Workout 40 Min DUMBBELL ARMS & SHOULDER WORKOUT + CARDIO 

WEEK 9

DAY 57Lower Body Workout 40 Min LOWER BODY WORKOUT 
DAY 58Full Body Workout 1 Hour Strong – FULL BODY DUMBBELL WORKOUT 
DAY 59Rest Day 
DAY 60Pull Workout 45 Min CHEST & BACK + REAR DELTS WORKOUT with DUMBBELLS 
DAY 61Lower Body Workout 40 Min TOTAL LOWER BODY WORKOUT + SHOULDERS 
DAY 62Rest Day 
DAY 63Push Workout 40 Min DUMBBELL ARMS & SHOULDER WORKOUT + CARDIO 

WEEK 10

DAY 64Lower Body Workout 40 Min LOWER BODY WORKOUT 
DAY 65Full Body Workout 1 Hour Power – FULL BODY DUMBBELL WORKOUT 
DAY 66Rest Day 
DAY 67Push Workout 45 Min UPPER BODY DUMBBELL WORKOUT – Back, Chest, Rear Delts & Core 
DAY 68Lower Body Workout 50 Min COMPLETE LOWER BODY WORKOUT + Shoulders 
DAY 69Rest Day 
DAY 70Full Body Workout 75 Min FULL BODY DUMBBELL WORKOUT 

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