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Training program · by TRY Fitness
Lower Body 17 exercises
- Goblet Squat3 × 8–12
- Dumbbell Front Squat3 × 8–12
- Dumbbell Lunge3 × 10–15
- Dumbbell RDL3 × 10–15
- Banded Glute Bridges2 × 12–15
- Dumbbell Standing Calf Raise3 × 12–15
- Plank2 sets
Upper Body 17 exercises
- Dumbbell Floor Press3 × 8–12
- One Arm Dumbbell Row3 × 8–12
- Pushups3 × 8–12
- Dumbbell Lateral Raise3 × 12–15
- Banded Pull-Aparts3 × 12–15
- Dumbbell Curl3 × 12–15
- Overhead Dumbbell Extension3 × 12–15
Lower Body 27 exercises
- Cossack Squats3 × 8–12
- Dumbbell Split Squat3 × 10–15
- Single Leg Dumbbell RDL3 × 10–15
- Banded Good Mornings3 × 12–15
- Banded Glute Bridges2 × 12–15
- Dumbbell Standing Calf Raise3 × 12–15
- Plank2 sets
Upper Body 27 exercises
- Dumbbell Floor Press3 × 8–12
- One Arm Dumbbell Row4 × 8–12
- Pushups3 × 8–12
- Standing Dumbbell Press3 × 8–12
- Banded Face Pulls3 × 12–15
- Dumbbell Curl3 × 12–15
- Overhead Dumbbell Extension3 × 12–15
Program report card
6 on target2 worth a look
Priority fix — Weekly volume. Trim the highest-volume muscles back toward 16 weekly sets and spend that recovery elsewhere.
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