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Full Body Hypertrophy

Welcome to Day 1 of your 28-day journey! Today you'll build a solid foundation with controlled, full-body dumbbell movements that will set you up for serious progress ahead. Expect to feel strong, focused, and just the right amount of worked by the end.

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Hip Circle

1 set × 10 reps

Shoulder Circle

1 set × 10 reps

Squat

1 set × 10 reps

Inchworm

1 set × 5 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Bent-Over) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Shoulder Press - Dumbbell

2 sets × 10 reps, 10 reps

Bicep Curl - Dumbbell

2 sets × 10 reps, 10 reps

Triceps Extension (Standing, Overhead) - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Child's Pose

1 set × 40s

Chest Stretch

1 set × 30s

Seated Spinal Twist Stretch

1 set × 30s