Calisthenics Strength Base (Dumbbell Edition)

This is a dumbbell-only home workout program, designed to build a well-balanced physique with a focus on shoulders, back, traps, chest, and arms, while also strengthening the core muscles (abs and lower back).
The course is structured as a 5-day split, ensuring both strength and aesthetics:

Push: Pressing movements (Chest + Triceps + Front Shoulders).

Pull: Pulling movements (Back + Biceps + Traps).

Legs: Lower body strength + Core assistance.

Shoulders: Focused on shoulder development and traps.

Core + Arms: Isolation work for arms and solid core training.

This program is suitable for beginners and intermediates who want to increase strength while achieving a defined and proportional body. Each exercise is progressive in reps or weight depending on your development.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

French Press

Diamond Push Up

Day 1 – Push (صدر + أكتاف أمام

Dumbbell Row

Deadlift (Dumbbell)

Dumbbell Shrugs

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Superman Hold

Day 2 – Pull (ظهر + بايسبس + ت

Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Calf Raises

Side Plank

Russian Twist (Dumbbell)

Day 3 – Legs (ساق + كور مساعد)

Arnold Press

Dumbbell Front Raise

Upright Row (Dumbbell)

Pike Push Up

Day 4 – Shoulders + ترابيس

Dumbbell Kickback

Hanging Leg Raise

Plank To Shoulder Tap

Day 5 – Core + Arms (بايسبس + 

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