Strength & Muscle · 4 weeks
Balanced Muscle: 4 Weeks
An upper, lower, and total-body rotation with deliberate repetitions and built-in exercise alternatives.
GoalTrain every major muscle group across three weekly sessions
LevelReturning or intermediate
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Bench · Band or cable station · Optional machines
MuscleUpper BodyLower Body
FULL SCHEDULE
Every planned session
- Week 1 · Day 1Upper Strength & ArmsDay 1 · 40–50 min · 6 exercisesPREVIEW
- Week 1 · Day 2Glutes & Legs BuilderDay 3 · 45–55 min · 6 exercisesPREVIEW
- Week 1 · Day 3Dumbbell Total BodyDay 5 · 40–50 min · 5 exercisesPREVIEW
- Week 2 · Day 1Upper Strength & ArmsDay 8 · 40–50 min · 6 exercisesPREVIEW
- Week 2 · Day 2Glutes & Legs BuilderDay 10 · 45–55 min · 6 exercisesPREVIEW
- Week 2 · Day 3Dumbbell Total BodyDay 12 · 40–50 min · 5 exercisesPREVIEW
- Week 3 · Day 1Upper Strength & ArmsDay 15 · 40–50 min · 6 exercisesPREVIEW
- Week 3 · Day 2Glutes & Legs BuilderDay 17 · 45–55 min · 6 exercisesPREVIEW
- Week 3 · Day 3Dumbbell Total BodyDay 19 · 40–50 min · 5 exercisesPREVIEW
- Week 4 · Day 1Upper Strength & ArmsDay 22 · 40–50 min · 6 exercisesPREVIEW
- Week 4 · Day 2Glutes & Legs BuilderDay 24 · 45–55 min · 6 exercisesPREVIEW
- Week 4 · Day 3Dumbbell Total BodyDay 26 · 40–50 min · 5 exercisesPREVIEW
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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