Let’s forget the slack and go for the best! Check out these workouts now to build muscles right off the mat!
This program a 6-week intermediate to advanced level fitness training program. It is designed for people who have some prior experience with fitness and are looking to challenge themselves with a structured and intense workout regimen. This program incorporates a variety of exercises and workout formats, including strength training with weights (dumbbells), bodyweight exercises, and different muscle group splits.
The program is suitable for people who are seeking to:
- Improve overall fitness and endurance.
- Build strength and muscle.
- Challenge themselves with different workout formats.
- Progress through a structured 6-week training plan.
WEEK 1
| DAY 1 | Lower Body Workout | Leg Workout – Dumbbell Leg Day |
| DAY 2 | Upper Body Workout | Upper Body Workout – Shoulders, Back, Chest |
| DAY 3 | Lower Body Workout | Glute Workout – Dumbbell Lower Body |
| DAY 4 | Active / Rest Day | |
| DAY 5 | Full Body Workout | Full Body Workout – Dumbbell Circuits |
| DAY 6 | Rest Day | |
| DAY 7 | Upper Body / Core Workout | Arms and Abs Workout – Biceps, Triceps |
WEEK 2
| DAY 8 | Lower Body Workout | Quad Workout – Dumbbell Leg Day |
| DAY 9 | Upper Body Workout | Shoulders & Triceps Workout – Dumbbells |
| DAY 10 | Lower Body Workout | Glutes & Hamstrings Workout – Hip Thrusts |
| DAY 11 | Active / Rest Day | |
| DAY 12 | Full Body Workout | Full Body Dumbbell Cardio Workout |
| DAY 13 | Rest Day | |
| DAY 14 | Upper Body Workout | Back & Biceps Workout – Rows, Curls |
WEEK 3
| DAY 15 | Lower Body Workout | Dumbbell Leg Workout – Calves Included |
| DAY 16 | Upper Body Workout | Upper Body Chest and Triceps Workout |
| DAY 17 | Lower Body Workout | Posterior Chain Workout – Glutes, Hamstrings, |
| DAY 18 | Active / Rest Day | |
| DAY 19 | Full Body Workout | Unilateral Training Full Body Workout |
| DAY 20 | Rest Day | |
| DAY 21 | Upper Body Workout | Shoulder Workout – Compound & Isolation |
WEEK 4
| DAY 22 | Lower Body Workout | Hamstrings Workout – Hip Extension & Flex |
| DAY 23 | Upper Body Workout | Complete Upper Body Workout |
| DAY 24 | Lower Body Workout | Dumbbell Glute Workout – Supersets |
| DAY 25 | Active / Rest Day | |
| DAY 26 | Full Body Workout | Muscle Building Full Body Workout |
| DAY 27 | Rest Day | |
| DAY 28 | Upper Body / Core Workout | Superset Arms, Abs and Core Workout |
WEEK 5
| DAY 29 | Lower Body Workout | Dumbbell Leg Day Workout – Stepups |
| DAY 30 | Upper Body Workout | Upper Body Chest and Back Workout |
| DAY 31 | Lower Body Workout | Superset Glutes and Hamstrings Workout |
| DAY 32 | Active / Rest Day | |
| DAY 33 | Full Body Workout | Full Body Circuits Workout – Dumbbells |
| DAY 34 | Rest Day | |
| DAY 35 | Upper Body Workout | Superset Dumbbell Shoulder Workout |
WEEK 6
| DAY 36 | Lower Body Workout | Leg Workout – Circuits & Step Ups |
| DAY 37 | Upper Body Workout | Upper Body Workout – Antagonist Sets |
| DAY 38 | Lower Body Workout | Dumbbell Glute Workout – Iron Glutes |
| DAY 39 | Active / Rest Day | |
| DAY 40 | Full Body Workout | Final Full Body Workout – Hypertrophy |
| DAY 41 | Rest Day | |
| DAY 42 | Upper Body / Core Workout | 30 Min Arms, Abs and Core Workout |