Programs / Fat Loss Push Pull Legs (Dumbbell Only, Intermediate)

Fat Loss Push Pull Legs (Dumbbell Only, Intermediate)

Fat lossIntermediate6 days / weekDumbbells only12 weeks50 min sessionsPush / pull / legs

Short rest resistance circuits, then a timed conditioning finisher every session. The cardio is built in, not optional. Show up, log your sets, repeat. Built by real trainers to run in about fifty focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Hold the weights, tighten the rest, or add a round to the finisher each week. Keep form strict. Rest as written; the timing is part of the work. Week 7 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Push

chestshoulderschesttricepsshoulderschesttricepsabdominals

Around The Worlds3 x 10-12
Dumbbell Bench Press3 x 12-15
Arnold Dumbbell Press3 x 12-15
Incline Dumbbell Press3 x 10-12
Dumbbell Overhead Triceps Extension3 x 10-12
Incline Dumbbell Flyes3 x 10-12
Crunches3 x 15-20
Double Leg Butt Kick10 x 20 sec hard, 40 sec easy

Session 2

Pull

latsmiddle backbicepstrapslatsbicepstrapsabdominals

8 exercises · full detail in the app

Session 3

Legs

quadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves

8 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run Fat Loss Push Pull Legs (Dumbbell Only, Intermediate) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

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