Programs / General Fitness Upper/Lower 5-Day (Dumbbell Only, Beginner)

General Fitness Upper/Lower 5-Day (Dumbbell Only, Beginner)

General fitnessBeginner5 days / weekDumbbells only8 weeks45 min sessionsUpper / lower

Simple, balanced sessions. Compound lifts first, accessories after, core to close. Show up, log your sets, repeat. Built by real trainers to run in about forty five focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Add a rep or a small load each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 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 · Upper A

chestlatsshoulderstricepsbicepsshoulderstricepsbicepsabdominals

Dumbbell Floor Press3 x 10-12
Bent Over Two-Dumbbell Row3 x 10-12
Alternating Deltoid Raise3 x 10-12
Lying Dumbbell Tricep Extension3 x 10-12

Session 2

Lower A

quadricepshamstringsglutesquadricepshamstringsglutesquadricepshamstringscalves

6 exercises · full detail in the app

Session 3

Upper B

shouldersmiddle backchestbicepstricepschestbicepstricepsabdominals

4 exercises · full detail in the app

Session 4

Lower B

glutesquadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves

5 exercises · full detail in the app

Session 5

Upper C

ShouldersBackChestArmsCore

4 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 General Fitness Upper/Lower 5-Day (Dumbbell Only, Beginner) with every set logged.

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

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