HOW THE PROGRAM WORKS

This program is built around 5 training days per week. The workouts from Week 1 will be repeated throughout the full 6 weeks, allowing you to become familiar with the exercises, improve your technique, and progressively challenge yourself by increasing weight, reps, or execution quality over time.

Weekly Structure:

Day 1 — Lower Body / Full Legs
Day 2 — Back, Biceps & Core
Day 3 — Glutes & Adductors
Day 4 — Rest / Mobility
Day 5 — Push Day: Chest, Shoulders & Triceps
Day 6 — Lower Body: Full Legs & Glutes
Day 7 — Rest

Then repeat the same structure the following week for a total of 6 weeks.

The goal is not to change exercises every week. The goal is to get better at them. As the weeks progress, aim to gradually increase your dumbbell weight or reps when possible while maintaining proper form and controlled execution.

Important: You don’t have to follow specific weekdays. Start whenever you want and simply follow the training order: 3 training days → 1 rest day → 2 training days → 1 rest day → repeat.