Programs / Strength Upper/Lower 5-Day (Dumbbell Only, Advanced)
Strength Upper/Lower 5-Day (Dumbbell Only, Advanced)
Two heavy compound lifts at five sets of five open every session, then focused accessory and core work. Show up, log your sets, repeat. Built by real trainers to run in about an hour of focused work. Warm up with intent, run every set as written, log it, and leave.
Progression: Add load each week while holding every rep. 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
chestlatsshoulderstricepsbicepsabdominals
- Around The Worlds3 x 10-12
- Dumbbell Bench Press5 x 5
- Bent Over Two-Dumbbell Row5 x 5
- Incline Dumbbell Press3 x 10-12
- Dumbbell Lying One-Arm Rear Lateral Raise3 x 10-12
- Dumbbell Overhead Triceps Extension2 x 10-12
- Crunches2 x 15-20
Lower A
quadricepshamstringsglutesquadricepshamstringscalves
7 exercises · full detail in the app
Upper B
shouldersmiddle backchestbicepstricepsabdominals
6 exercises · full detail in the app
Lower B
glutesquadricepshamstringsglutesquadricepscalves
7 exercises · full detail in the app
Upper C
ShouldersBackChestArmsCore
7 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 Strength Upper/Lower 5-Day (Dumbbell Only, Advanced) with every set logged.
7 day free trial, $25 a month. Tune any session to fit your week.
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