THE ROAD WARRIOR DUMBBELL PROTOCOL

Life doesn’t stop when you leave home — and neither does your training.
The Road Warrior Dumbbell Protocol is a 5-day, 30-minute, full-body program engineered for hotel rooms, rentals, vacation houses, Airbnbs, and anywhere else the road takes you. All you need is one pair of dumbbells and the will to keep pushing forward.

Each session is compact, efficient, and built to hit every major muscle group with maximum intensity and zero wasted movement. Squats, hinges, presses, pulls, and curls — all crafted to maintain strength, build muscle, and keep your momentum alive even when your routine is disrupted.

No bench.
No machines.
No warm-up.
No excuses — just pure, versatile training designed for the traveling warrior.

Whether you’re on vacation, a work trip, or living out of a suitcase for a week, this protocol ensures you stay sharp, strong, and unstoppable. The road may change your scenery — but it doesn’t change your discipline.

You carry the mission with you.
The Road Warrior trains anywhere.

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Week 1

Goblet Squat

Floor Press (Dumbbell)

Dumbbell Row

Standing Shoulder Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Thruster Dumbbell

Reverse Lunge (Dumbbell)

Renegade Row

Single Arm Push Press (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Chest Supported Row (Dumbbell)

Suitcase Squat

Standing Chest Fly (DB Front Squeeze)

Bent Over Row (Dumbbell)

Lateral Raise (Dumbbell)

Hip Hinge

Concentration Curl

Overhead Tricep Extension (Cable)

Dumbbell Squat To High Pull

Bulgarian Split Squat (Dumbbell)

Plank

Arnold Press

Kettlebell Swing

Push Up

Deadlift (Dumbbell)

Squat (Dumbbell)

Hip Thrust (Dumbbell)

Bicep Curl (Dumbbell)

Skull Crusher (Dumbbell)

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