THE BASICS, DUMBBELL

No subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.

ABOUT THE PROGRAM

Whether your goal is to start fresh or start over, The Basics makes fitness simple and effective. This 6-week, 4-day-per-week program uses full-body training splits to build strength evenly, improve coordination, and maximize results with fewer sessions. Each workout blends strength, mobility, and conditioning to help you move better, feel stronger, and create real momentum. Stripped of confusion and packed with purpose, The Basics is the perfect launchpad for building a routine that lasts.

🛠️ PROGRAM STRUCTURE
Day 1. Full Body (Foundation & Strength): Your introduction to the core movement patterns you’ll use throughout the program. Mobility and core activation prep you for goblet squats, presses, and rows that build a solid strength base. Quick core work and short intervals finish the day strong.

Day 2. Full Body (Posture & Control): A slower, more deliberate day emphasizing technique. Tempo-based RDLs, bodyweight push-ups, and pulling variations strengthen posture and stability. Steady-state cardio closes the session, boosting recovery and aerobic capacity.

Day 3. Full Body (Balance & Coordination): Adds variety with unilateral strength and stability work. Mobility warm-up leads into split squats, single-arm rows, and incline presses. Carries and accessory moves build grip, shoulder stability, and core control, followed by short, sharp cardio bursts.

Day 4. Full Body (Polish & Recovery): A well-rounded finish that ties the week together. Postural warm-ups flow into step-ups, DB presses, and balanced pulling work. Isolation moves for chest and arms give a finishing touch before low-intensity cardio helps you recover and lock in the habit.

Start now with The Basics Dumbbell Program!

DAY 1 BREAKDOWN:

🔍 🔍 FULL BODY WORKOUT – Designed for anyone starting their fitness journey or getting back on track, this session blends mobility, push–pull strength work, lower body volume, and simple accessories to build a strong foundation. You’ll challenge your body without overwhelming it.

🧘 A BLOCK: Activation / Mobility
A1: Single Leg Glute Bridge – Activate the glutes and core to create stronger, more stable movement patterns
A2: Reach Backs – Open up the thoracic spine and improve shoulder mobility or better overhead and pressing movements
A3: Cats & Dogs – Loosen up the spine and get the body moving fluidly
A4: Couch Stretch – Stretch out tight hip flexors for better squat and lunge positions
🟢 Purpose: Prep your body for safe, effective strength training.

🦵 B BLOCK: Lower Body Strength
B1: Goblet Squat – Build foundational strength in the legs and core using a simple, effective squat variation
🟢 Purpose: Develop full-body stability and lower body endurance.

💪 C BLOCK: Upper Body Push & Pull
C1: DB Chest Press – Strengthen the chest, shoulders, and triceps with controlled, beginner-friendly pressing
C2: DB Bent Over Row – Balance pushing strength with a strong upper back pull
🟢 Purpose: Build a balanced, resilient upper body.

💥 D BLOCK: Core & Shoulders
D1: DB Side Raise – Strengthen and shape the shoulders for better aesthetics and shoulder health
D2: Plank – Strengthen the full core, emphasizing control and stability
D3: Side Plank – Build lateral core stability and improve hip and shoulder control
🟢 Purpose: Strengthen the core and shoulders for better movement and injury prevention.

💦 E BLOCK: Cardio Finisher
E1: Pick Your Poison Cardio – Short bursts of cardio to boost heart rate and endurance
🟢 Purpose: Improve cardiovascular fitness without overwhelming beginners.

The Basics Program was built for you: the beginner, the comeback story, or anyone ready to finally commit.
Simple moves. Proven structure. Real results.

Start now with The Basics Dumbbell Program!