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Full Body Workout
by Ali
4 athletes joined
Program Description
Full body Glute focussed lower body
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
40 minutes
Created
May 09, 2024 10:03
Last Edited
Jun 07, 2024 06:12
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Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
30 mins
Day 3
1
Cardio
1 Set
40 mins
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
3 Sets
10 Reps
6
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
7
Upright Row (Dumbbell)
3 Sets
10 Reps
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
2
Rear Foot Elevated Split Squat
3 Sets
10 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
6
Deadlift (Dumbbell)
3 Sets
10 Reps
7
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins
Day 1
1
Cardio
1 Set
30 mins
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Goblet Squat
4 Sets
6 Reps
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Tricep Extension (Dumbbell)
4 Sets
6 Reps
6
Romanian Deadlift (Dumbbell)
4 Sets
6 Reps
7
Upright Row (Dumbbell)
4 Sets
6 Reps
Day 3
1
Cardio
1 Set
40 mins
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
12 Reps
2
Rear Foot Elevated Split Squat
4 Sets
6 Reps
3
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
4
Hip Thrust (Dumbbell)
4 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Deadlift (Dumbbell)
4 Sets
6 Reps
7
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
Day 5
1
Walk
1 Set
45 mins