4-Day Bodybuilding, DB
BUILD STRENGTH. BUILD MUSCLE.
The 4-Day Bodybuilding Program blends a bit of mobility with your traditional bodybuilding movements like the squat, the bench press, pull-ups, & the shoulder press. And you’ll get it done in 4 days…in and out….effective. You will get stronger while focusing on hypertrophy & resiliency.
GOAL: Build Muscle
DIFFICULTY: Intermediate to Advanced
DURATION: 6 Weeks, 4 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbells only, Optional Adjustable Bench
TRAINING SPLIT:
Day 1. Legs & Calves
Day 2.Chest & Bicep
Day 3. Back & Abs
Day 4. Legs, Chest, & Abs
Day 5. Shoulders & Triceps
WHAT’S INCLUDED:
App, Desktop Access, & eBook
6-Week 4-Day Bodybuilding, DB Program
Exercise Demonstration Videos
Weight Logging & Tracking
Nutrition Guide, Supplement Guide, & Macro Guide
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
BUILD STRENGTH. BUILD MUSCLE.
Ready to build serious muscle and get stronger in just 4 focused days a week? This gym-based bodybuilding program blends classic lifts like squats, bench, and pull-ups with purposeful mobility work—so you’re not just building size, you’re building a resilient body that performs. From leg day to the final shoulder burn, this is hypertrophy done right.
🏋🏻♂️TRAINING SPLIT
+ Day 1: Legs & Calves – Lower Body Strength & Hypertrophy
+ Day 2: Chest & Biceps – Push Power & Arm Volume
+ Day 3: Back & Abs – Pulling Strength & Core Development
+ Day 4: Shoulders & Triceps – Isolation & Upper Body Finishers
🟢 Includes 3 progressive phases over 6 weeks for continual muscle growth and strength gains
🛠️ PROGRAM STRUCTURE
Day 1: Legs & Calves
+ Start the week with lower-body volume and power, targeting quads, hamstrings, glutes, and calves.
+ Classic squats, RDLs, and lunges are paired with joint prep and intensity techniques for hypertrophy and strength.
Day 2: Chest & Biceps
+ Build upper body pressing power and arm size with foundational lifts and focused volume.
+ Tempo-controlled presses and targeted curls maximize muscle activation and time under tension.
Day 3: Back & Abs
+ Pulling power meets core development with a blend of vertical and horizontal rows, pull-ups, and loaded ab work.
+ Warmups prime shoulder and spine mobility to enhance pulling efficiency and reduce injury risk.
Day 4: Shoulders & Triceps
+ Finish the week with targeted shoulder development and pressing strength for complete upper body symmetry.
+ Isolation movements and compound tricep finishers create a brutal but effective capstone to your training week.
🚀PROGRAM HIGHLIGHTS
+ Maximize Hypertrophy: Traditional bodybuilding structure designed to optimize muscle growth with controlled volume and intensity.
+ Foundational Strength: Compound lifts like squats, rows, presses, and pull-ups form the cornerstone of each day.
+ Strategic Mobility: Every session begins with purposeful prep to enhance movement quality and longevity.
+ Efficient & Focused: Get in, train hard, and get out—4 sessions a week, each under 60 minutes.
Ready to build serious muscle & strength? The 4-Day Bodybuilding Dumbbell Program is your blueprint to hypertrophy done right.
DAY 1 BREAKDOWN:
🔍 LEGS & CALVES – Muscle, Mechanics, and Movement
🧘 A BLOCK: Activation / Mobility
A1: Couch Stretch – Open up the hip flexors to improve squat depth and reduce tension
A2: World’s Greatest Stretch – Full-body dynamic mobility to prep hips, hamstrings, and thoracic spine
A3: Thoracic Bridge – Mobilize the upper back and activate glutes and shoulders
🟢 Purpose: Prime the entire lower body for safe, powerful squats and lunges.
🔥B BLOCK: Goblet Squat Warm-Up
B1: DB Goblet Squat Warmup – Groove movement pattern and fire up quads and glutes at 50% intensity
🟢 Purpose: Build familiarity with squat mechanics and prepare for heavier sets with control.
🦵 C BLOCK: Strength & Hypertrophy – Squats
C1: DB Goblet Squat – Focus on controlled movement and full depth, using the dumbbell for added resistance
🟢 Purpose: Develop strength and size through controlled, full-range squats.
🔥 D BLOCK: RDL Warm-Up
D1: DB RDL Warmup – Fire up the posterior chain and groove the hip hinge pattern at 50% intensity
🟢 Purpose: Prep for loaded hamstring work with clean form.
🦵 E BLOCK: Strength & Hypertrophy – Posterior Chain
E1: DB RDL (3-0-1-0 Tempo) – Stretch and load hamstrings with strict tempo and tension
🟢 Purpose: Build strong, resilient hamstrings and glutes.
🔥 F BLOCK: Lunge Warm-Up
F1: Walking Lunge Warmup – Prep unilateral strength and stability at 50% intensity
🟢 Purpose: Build balance and coordination before loading movement.
🥵 G BLOCK: Hypertrophy – Lunges
G1: Walking Lunges – Hit quads, glutes, and hamstrings with every step
🟢 Purpose: Maximize lower body muscular development and unilateral strength.
🏁 H BLOCK: Isolation & Burnout
H1: DB Sissy Squat – Isolate quads and finish with a deep burn
I1: DB Leg Curl – Target the hamstrings in a controlled environment using a dumbbell between the feet
🟢 Purpose: Amplify hypertrophy and joint stability with focused isolation.
💥 J BLOCK: Calves
J1: DB Standing Calf Raises – Blast the calves with higher reps and full range
🟢 Purpose: Develop complete leg aesthetics and lower leg strength.
Ready to build serious muscle & strength? The 4-Day Bodybuilding Dumbbell Program is your blueprint to hypertrophy done right.
