Blake Lively, DUMBBELL

On the Don Saladino App
💫 2025 Release!
Train like Blake. This is the exact style of training Blake Lively uses to build lean, strong muscle and sculpt the screen-ready physique you’ve seen in her most iconic roles. The focus? Fat loss, functional movement, and serious attention to lower-body sculpting.

GOAL: Lean Muscle & Burn Fat (Glute-focus 🍑)
DIFFICULTY: For Everyone
DURATION: 9 Weeks, 5 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbells, Adjustable Bench Optional

Training Split:

  • Day 1. Full Body – Glutes & Hamstrings

  • Day 2. Full Body – Abs & Core

  • Day 3. Cardio Day (Low-Impact, High-Sweat)

  • Day 4. Full Body – Abs & Core

  • Day 5. Full Body – Strength

What’s Included:

  • App Access, Desktop Dashboard, & eBook

  • 9-Week Blake Lively, Dumbbell Program

  • Exercise Demonstration Videos

  • Weight Logging & Tracking

  • Nutrition, Supplement, & Macro Guides

  • Private Group Access

No subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.

ABOUT THE PROGRAM

💫 2025 Release!
Train like Blake. This is the exact style of training Blake Lively uses to build lean, strong muscle and sculpt the screen-ready physique you’ve seen in her most iconic roles. The focus? Fat loss, functional movement, and serious attention to lower-body sculpting. Includes progressive overload & smart training phases for continual fat-burning and muscle sculpting.

🛠️ PROGRAM STRUCTURE
Day 1: Full Body -Glutes & Hamstrings
Start the week with glute-focused lower-body strength, targeting the hamstrings, glutes, and quads for lean muscle development and fat burning. Includes explosive movements like glute bridges and dead bugs, along with compound lifts like goblet squats and DB leg curls for building power, strength, and muscle definition.
Day 2: Full Body - Abs & Core
Target your core with a dynamic mix of core stabilization exercises and full-body movements to strengthen the abs, obliques, and lower back. Focus on high-intensity core movements like crunches, side planks, and bird dog rows for a sculpted midsection and functional strength.
Day 3: Cardio Day
Keep your heart rate high and body burning fat with interval-based cardio circuits designed to test your endurance and maximize fat loss.  Includes intense rounds of "Pick Your Poison" cardio intervals, combining various modes of training for full-body conditioning and cardiovascular resilience.
Day 4: Full Body -Abs & Core
Revisit core and functional training with a focus on strengthening the entire body and improving mobility. Incorporates exercises like hollow holds, wall handstands, and bird dog rows to enhance core stability while building overall strength.
Day 5: Full Body - Strength
Finish strong with a full-body strength day, combining compound movements like RDLs, incline chest presses, and Arnold presses.
+ Add a twist with isolation work on arms and core to finish the week with focused intensity, emphasizing strength gains and muscle growth.

🚀 PROGRAM HIGHLIGHTS
+ Celebrity-Tested Results – Based on the exact methods Blake Lively used to get screen-ready for major Hollywood roles.
+ Lean Muscle & Fat Burn – Strategically blends strength training, glute-focused lifts, and metabolic conditioning to sculpt a lean, defined physique.
+ Core-Centric Design – Repeated emphasis on abs and core work ensures a strong, functional midsection and total-body balance.
+Functional Strength Meets Aesthetics – Combines traditional lifts, mobility drills, and stability work to build a body that moves as good as it looks.
+ 9-Week Progressive Training Plan – Designed to gradually increase challenge with each week, keeping you motivated, consistent, and seeing results.

No machines. Just dumbbells, dedication, and the exact training Blake uses. Check out the Blake Lively Dumbbell Program!

DAY 1 BREAKDOWN:

🔍 FULL BODY (GLUTES & HAMSTRINGS) – Lean Muscle, Posterior Chain, and Core Control

🔍 FULL BODY (GLUTES & HAMSTRINGS) – Lean Muscle, Posterior Chain, and Core Control

🧘‍♀️A BLOCK: Athletic Activation & Mobility
A1: Couch Stretch – Open up hip flexors to improve glute activation and squat depth
A2: Hip Airplane – Train balance and control while engaging glutes and stabilizers
A3: Thoracic Bridge – Mobilize the spine and activate posterior chain muscles
🟢 Purpose: Prime hips, spine, and glutes for optimal strength and muscle activation.

🍑 B BLOCK: Glutes, Hamstrings & Core Superset
B1: Weighted Glute Bridge – Drive through the heels to activate and strengthen glutes
B2: DB Good Mornings – Light hip hinge to warm up the hamstrings
B3: Dead Bugs – Build deep core strength and pelvic stability
🟢 Purpose: Activate key posterior muscles while reinforcing core stability and control.

💦 C BLOCK: Functional Strength Circuit
C1: Goblet Squat – Train total-body coordination with emphasis on quads and glutes
C2: Glute Bridge DB Press – Engage posterior chain while building pressing strength
C3: DB Pullover Single Leg Glute Bridge – Blend stability and strength across upper and lower body
🟢 Purpose: Fuse upper/lower body work for coordination, glute hypertrophy, and functional strength.

🏁 D BLOCK: Shoulders & Glute Stability
D1: 6-Way Shoulder Series – Train shoulder stability through multiple movement planes
D2: Standing Ts – Fire up postural muscles for better form and stability
D3: Squat Hold – Build isometric strength and mental focus under tension
🟢 Purpose: Finish strong with glute-focused holds and shoulder stability drills to enhance posture and symmetry.

No machines. Just dumbbells, dedication, and the exact training Blake uses. Check out the Blake Lively Dumbbell Program!

To get familiar with the app, check out the How to Use the App video in the sidebar and the How to Use the App guide in the Resources section, located in the footer.

While logging your workout, tap the History Button ↺ (second icon in the footer), a pop-up screen will appear with your logging history for the exercise, tap Close in the upper left corner to return to logging.

You can change from pounds to kilograms by tapping Settings in the lower right of the footer, toggling the slider on for Metric, and tapping Save in the upper right corner.

Frequently Asked Questions

  • Yes! All of Don’s programs are delivered through the Don Saladino App — but you must purchase a program first.

    Once you make a purchase, you’ll receive an email with instructions to download the app and your custom login credentials. You’ll then have access to your purchased programs in the app.

    Each program also comes with a downloadable eBook, so you have lifetime access to your program even after your app access period ends.

  • A purchased program will remain in your Don Saladino App account for 500 days from the date of purchase. During this time, you can repeat the program as many times as you’d like, track your weights, and monitor your progress directly in the app.

    To ensure you always have a copy, you may download or print the included eBook version, which is yours to keep forever — even after the app access period ends.

    Why 500 days?
    Nothing digital is truly “lifetime” — apps and online platforms change over time. To guarantee you always have your program, we provide an eBook version for lifetime use, while the app experience is available for 500 days to support your training and progress tracking.

  • Purchases made before January 2025 were eBook programs created prior to the launch of the Don Saladino App. These older purchases are not accessible in your app account and will not appear in the new app.

    However, you still own these programs indefinitely. Please make sure to print or download the eBook files. The exercise libraries and program files will remain stored in Dropbox until December 2025 — be sure to download everything you need before that date.

  • Don has designed programs to fit a variety of training setups — whether you have access to a full gym, a few dumbbells at home, kettlebells, or even just your bodyweight.

    Each program clearly lists exactly what equipment you’ll need:
    ✅ Gym Programs: These use standard gym equipment like barbells, dumbbells, cables, benches, and machines.
    ✅ Dumbbell-Only Programs: Perfect for a home setup — just a set of dumbbells and a small workout space are enough.
    ✅ Kettlebell Programs: Focused on using kettlebells only. Great for strength, conditioning, and mobility.
    ✅ Bodyweight Programs: No equipment required — you can do these anywhere, anytime.

    If you’re training at home and wondering whether your setup will work for a specific gym program, check the sales page for that program. The full list of required equipment is always included in the first section of each program’s description, so you’ll know exactly what you need before you buy.

  • My programs are designed for EVERYONE — from beginners to experienced trainees. All skill levels are welcome and encouraged to join!

    Each program includes clear instructions, exercise demonstrations, and modifications so you can train confidently, no matter where you’re starting from.

    If a program is best suited for intermediate to advanced trainees, I’ll always note that clearly on the sales page and in the program description — so you’ll know exactly what to expect.

    No matter your experience level, you’ll have the guidance and support you need to succeed.

  • PREMIUM PROGRAMS
    9 Weeks — $99
    These programs are inspired by how actors prepared for specific movie roles. They give you an inside look at the training style and methods used to build a film-ready physique. Perfect if you want to train like your favorite Hollywood actor.

    ESSENTIAL PROGRAMS
    6 Weeks — $69
    These programs are goal-focused and designed to deliver results for everyday fitness goals — like building strength, improving performance, losing fat, or boosting overall health. Simple, effective, and easy to follow at any level.

  • Due to the nature of digital products and immediate access, all sales are final and non-refundable. Please make sure you have reviewed all program details before purchasing.

    Upon purchase, you receive immediate access to the Don Saladino App, your program, the nutrition guide, the supplement guide, and the macro guide. Because these materials are delivered digitally and available instantly, we are unable to offer refunds on any programs.

    If you are unable to start or complete your program right away, you have flexibility — your program will remain in your app account for 500 days from the date of purchase, so you can complete it on your own schedule.

    If you have any questions about your program or need assistance with access, please contact our support team. We’re here to help you get the most out of your training experience.

  • Please email Dino Brand Support. They have all the answers!

Real Results

“Real results are built with Micro-Momentum. The idea that big, sustainable progress comes from the accumulation of small, manageable actions done consistently over time. It’s not about giant leaps. It’s about stacking small wins every single day. One workout, one healthy meal, one good night’s sleep… they add up. Focus on the little things consistently, and you’ll build real, lasting results that go far beyond quick fixes.” — Don Saladino