ULTIMATE FULL BODY, 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

The Full-Body Blueprint for Strength, Shred & Athletic Performance
This is your all-in-one transformation plan. Designed to train your entire body in every session. By rotating movement patterns and training focus daily, you’ll build lean muscle, burn fat efficiently, and boost athletic performance without compromising recovery. It’s a high performance system designed for those who want to look, feel, and perform at their best.

Day 1: Foundational Full-Body Strength - Start the week with classic strength work, goblet squats, dumbbell chest presses, and pullovers. Layered with core training and joint prep. This session builds the foundation for muscle growth and improved control using time-tested movement patterns.

Day 2: Unilateral Training & Core Stability - Focus on unilateral training to improve balance and coordination with RFESS, alternating presses, and dumbbell rows. Core work and active mobility drills tie everything together for a complete functional strength session.

Day 3: Tempo, Mobility & Precision - Dial in technique with single-leg RDLs, bodyweight squats, and push-ups. You’ll move through a controlled pace to build strength and stability, especially through the shoulders, hips, and core.

Day 4: Posterior Chain & Power Output - It’s all about glutes, hamstrings, and upper back today. With dumbbell hip thrusts, gorilla rows, and decline bridge presses, you’ll develop lower-body power and rear-chain strength while staying joint-friendly.

Day 5: Athletic Conditioning & Total-Body Finish - End the week with a sweat. Kickstand RDLs, goblet squats, push-up complexes, and plank rows deliver strength and conditioning in one shot. Expect a mix of load, tempo, and functional movement to round out your training week.

🚀 PROGRAM HIGHLIGHTS
+ Train Full-Body, Every Day – Accelerate gains by hitting every major muscle group multiple times per week. More frequency = faster progress, with less risk of burnout.
+ Built on Movement Patterns – Push, pull, hinge, squat, and core: each workout is designed around how the body moves, helping you build functional strength.
+ Smart Progression – Volume cycles are periodized to help you push hard, recover well, and continue progressing week after week.

Get the Ultimate Full Body Dumbbell Program here!

DAY 1 BREAKDOWN:

🔍 FULL BODY WORKOUT - Expect a perfect blend of mobility, push-pull training, lower body volume, and targeted accessory work to challenge your strength, improve posture, and unlock serious gains. It’s high output without overkill. Designed to leave you feeling strong, not smoked.

 🧘 A BLOCK: Activation / Mobility
A1: Cats & Dogs – Spinal mobility and core control
A2: Hip 90/90 Stretch – Opens up internal and external hip rotation
A3: Hip Airplanes – Single-leg balance and glute activation
🟢 Purpose: Mobilize your spine and hips, wake up your nervous system, and prepare for heavy lifts.

💪 B BLOCK: Push/Pull Strength
B1: DB Chest Press – Upper body pushing power
B2: DB Pullover – A hybrid movement targeting chest, lats, and core
🟢 Purpose: Train the upper body with movement pairings that balance chest and back strength.

🦵C BLOCK: Lower Body Strength
C1: Goblet Squat – Full-range squat for quads, glutes, and core activation
C2: DB Leg Curl (or Towel Leg Curl) – Posterior chain isolation, great for hamstring balance
🟢 Purpose: Train both the front and back of the legs to build strength and symmetry.

💥 D BLOCK: Accessory Arm & Shoulder Pump
D1: Close-Grip Push-Up – Triceps-focused push-up variation to hit arms and chest
D2: Concentration Curl – Isolation biceps movement for hypertrophy
D3: Dumbbell Y Raises – Rear delt and upper back focus for better posture and shoulder health
🟢 Purpose: Build joint stability and sculpt your arms without overloading.

💦 E BLOCK: Calves + Core Finisher
E1: Standing Calf Raise – Controlled reps for building lower leg endurance and definition
E2: Reverse Crunch – Core finisher hitting lower abs and hip flexors
🟢 Purpose: Add polish to your physique with focused core and calf work.

Get the Ultimate Full Body Dumbbell Program here!