SEBASTIAN STAN 2 , DUMBBELL

ABOUT THE PROGRAM

Train Like Sebastian Stan
This is a 6-week program created with a simple goal: move well, get stronger, and build a body that performs. It follows the same style of training I created for Sebastian Stan. You’ll train 5 days per week with a mix of mobility, strength work, core training, and conditioning. Each workout builds on the last, so you improve week after week.

🛠️ PROGRAM STRUCTURE
Day 1. Lower Body - This workout builds strong legs and glutes. It starts with mobility to open the hips and ankles, then moves into squats and single-leg work to develop strength and balance. You’ll train the quads, glutes, and hamstrings while improving stability and control. The session finishes with hamstring and calf work to fully train the lower body.

Day 2. Chest, Biceps & Back Exposure - This workout focuses on pushing strength and upper-body muscle development. You’ll start with shoulder and upper-back warmups to improve posture and movement. Then you’ll move into pressing exercises for the chest, followed by arm work for the biceps. Back exercises are included to keep the upper body balanced and strong.

Day 3. Conditioning + Core - This day is all about building endurance and strengthening your core. You’ll begin with simple mobility drills, then move into intervals of cardio. You can choose your preferred machine (treadmill, stepmill, bike, rower, sled). If you are training from home your cardio could look like jogging or jumping rope. You choose what works best for you! The workout finishes with core work to strengthen the abs and stabilize the body.

Day 4. Back & Deadlift - This session builds a strong and powerful posterior chain (back, glutes, & hamstrings). After a mobility warm-up for the hips and spine, you’ll perform deadlifts to develop total-body strength. Pull-ups and rowing exercises build the upper back and improve posture. Additional back work rounds out the workout to strengthen the entire pulling chain.

Day 5. Shoulders, Triceps & Chest Exposure - The final workout of the week targets the shoulders and triceps while adding a small amount of chest work. You’ll begin with shoulder stability drills, then move into pressing and raise variations to train all parts of the shoulders. Triceps exercises build arm strength and support pressing power. A chest press finishes the workout for a final upper-body push.