Let’s forget the slack and go for the best! Check out these workouts now and start the building muscles right off the bat!
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 1 | Push Workout | 40 Min CHEST, SHOULDERS, TRICEPS WORKOUT + CORE with DB’s |
| Day 2 | Lower Body Workout | 40 Min COMPLETE LOWER BODY WORKOUT with Dumbbells |
| DAY 3 | Rest Day | |
| DAY 4 | Pull Workout | 45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS |
| DAY 5 | Lower Body Workout | 45 Min TOTAL LOWER BODY DUMBBELL WORKOUT |
| DAY 6 | Rest Day | |
| DAY 7 | Push Workout | 45 Min CHEST, SHOULDERS, TRICEPS WORKOUT + ABS with DB’s |
WEEK 2
| DAY 8 | Pull Workout | 45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS + CARDIO |
| DAY 9 | Lower Body Workout | 45 Min COMPLETE LOWER BODY WORKOUT with DUMBBELLS |
| DAY 10 | Rest Day | |
| DAY 11 | Upper Body Workout | 1 Hour UPPER BODY DUMBBELL WORKOUT + CORE & CARDIO |
| DAY 12 | Lower Body Workout | 45 Min LOWER BODY DUMBBELL WORKOUT |
| DAY 13 | Rest Day | |
| DAY 14 | Upper Body Workout | 45 Min SHOULDERS, BICEPS, TRICEPS DUMBBELL WORKOUT + CARDIO |
WEEK 3
| DAY 15 | Lower Body Workout | 45 Min LOWER BODY DUMBBELL WORKOUT + ABS |
| DAY 16 | Full Body Workout | 1 Hour Power – FULL BODY DUMBBELL WORKOUT |
| DAY 17 | Rest Day | |
| DAY 18 | Upper Body Workout | 45 Min UPPER BODY DUMBBELL WORKOUT |
| DAY 19 | Lower Body Workout | 45 Min LOWER BODY + SHOULDERS WORKOUT with DUMBBELLS |
| DAY 20 | Rest Day | |
| DAY 21 | Push Workout | 45 Min DUMBBELL ARMS & SHOULDER WORKOUT + CORE & CARDIO |
WEEK 4
| DAY 22 | Pull Workout | 40 Min DUMBBELL LOWER BODY WORKOUT |
| DAY 23 | Lower Body Workout | 1 Hour Power – FULL BODY DUMBBELL WORKOUT |
| DAY 24 | Rest Day | |
| DAY 25 | Upper Body Workout | 40 Min UPPER BODY DUMBBELL WORKOUT – Back, Chest, Rear Delts & Core |
| DAY 26 | Lower Body Workout | 40 Min DUMBBELL LEG WORKOUT – Quads, Calves, Adductors + Biceps |
| DAY 27 | Rest Day | |
| DAY 28 | Push Workout | 45 Min DB CHEST, SHOULDERS, TRICEPS WORKOUT + CARDIO |
WEEK 5
| DAY 29 | Pull Workout | 45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS + ABS |
| DAY 30 | Lower Body Workout | 40 Min COMPLETE LOWER BODY WORKOUT |
| DAY 31 | Rest Day | |
| DAY 32 | Upper Body Workout | 1 Hour Power – UPPER BODY DUMBBELL WORKOUT + CARDIO |
| DAY 33 | Lower Body Workout | 40 Min LOWER BODY WORKOUT |
| DAY 34 | Rest Day | |
| DAY 35 | Push Workout | 45 Min CHEST, SHOULDERS, TRICEPS DUMBBELL WORKOUT + CARDIO |
WEEK 6
| DAY 36 | Pull Workout | 45 Min DB BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS |
| DAY 37 | Lower Body Workout | 1 Hour Power – LOWER BODY DUMBBELL WORKOUT + CORE |
| DAY 38 | Rest Day | |
| DAY 39 | Upper Body Workout | 50 Min UPPER BODY DUMBBELL WORKOUT + ABS |
| DAY 40 | Lower Body Workout | 40 Min LOWER BODY DUMBBELL WORKOUT + MOBILITY |
| DAY 41 | Rest Day | |
| DAY 42 | Push Workout | 45 Min DUMBBELL CHEST, SHOULDERS & TRICEPS + CARDIO |
WEEK 7
| DAY 43 | Pull Workout | 40 Min BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS |
| DAY 44 | Lower Body Workout | 40 Min LOWER BODY DUMBBELL WORKOUT + ABS |
| DAY 45 | Rest Day | |
| DAY 46 | Full Body Workout | 30 Min FULL BODY WORKOUT |
| DAY 47 | Full Body Workout | 1 Hour Strength – FULL BODY DUMBBELL WORKOUT |
| DAY 48 | Rest Day | |
| DAY 49 | Push Workout | 40 Min DUMBBELL CHEST, SHOULDERS & TRICEPS + CARDIO |
WEEK 8
| DAY 50 | Pull Workout | 40 Min DB BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS |
| DAY 51 | Lower Body Workout | 40 Min LOWER BODY DUMBBELL WORKOUT + ABS |
| DAY 52 | Rest Day | |
| DAY 53 | Full Body Workout | 30 Min FULL BODY WORKOUT |
| DAY 54 | Full Body Workout | 1 Hour Strong – FULL BODY DUMBBELL WORKOUT |
| DAY 55 | Rest Day | |
| DAY 56 | Push Workout | 40 Min DUMBBELL ARMS & SHOULDER WORKOUT + CARDIO |
WEEK 9
| DAY 57 | Lower Body Workout | 40 Min LOWER BODY WORKOUT |
| DAY 58 | Full Body Workout | 1 Hour Strong – FULL BODY DUMBBELL WORKOUT |
| DAY 59 | Rest Day | |
| DAY 60 | Pull Workout | 45 Min CHEST & BACK + REAR DELTS WORKOUT with DUMBBELLS |
| DAY 61 | Lower Body Workout | 40 Min TOTAL LOWER BODY WORKOUT + SHOULDERS |
| DAY 62 | Rest Day | |
| DAY 63 | Push Workout | 40 Min DUMBBELL ARMS & SHOULDER WORKOUT + CARDIO |
WEEK 10
| DAY 64 | Lower Body Workout | 40 Min LOWER BODY WORKOUT |
| DAY 65 | Full Body Workout | 1 Hour Power – FULL BODY DUMBBELL WORKOUT |
| DAY 66 | Rest Day | |
| DAY 67 | Push Workout | 45 Min UPPER BODY DUMBBELL WORKOUT – Back, Chest, Rear Delts & Core |
| DAY 68 | Lower Body Workout | 50 Min COMPLETE LOWER BODY WORKOUT + Shoulders |
| DAY 69 | Rest Day | |
| DAY 70 | Full Body Workout | 75 Min FULL BODY DUMBBELL WORKOUT |