Version 3!
Train full-body strength with this structured dumbbell workout.
Access, complete, and track this workout in our training app or with our downloadable Pdf.
This 45-minute workout is built for intermediate to advanced individuals who know their way around a gym but want something new and structured, without needing a barbell. Using only dumbbells and a pull-up bar, you’ll work through squats, presses, pull-ups, and single-leg exercises to challenge strength, stability, and coordination. It’s efficient, adaptable, and designed to push experienced lifters in a fresh way.
This workout can be completed in most gyms or even at home with dumbbells and a pull-up bar.
Focus: Strength, Full Body
Workout Duration: ~40mins
Workouts: 1
Level: Intermediate-Advanced
App Access Options:
- One-Time Purchase: 1-week app access
- Workout Library Membership: 4-weeks app access
Equipment Needed: Dumbbells, Exercise Bench, Pull-up Bar (assistance bands optional) or Pull-up Machine

Dumbbells

Exercise Bench

Pull-up Assist Band

Pull-up Bar