BodybuiLding, Dumbbell

On the Don Saladino App
BUILD STRENGTH. BUILD MUSCLE.
This 4-day bodybuilding program fuses classic lifts with strategic mobility work. You’re not just training harder, you’re training smarter. Squats, bench presses, pull-ups, and overhead presses form the foundation, while each session is designed for efficiency, intensity, and results. Build muscle. Get stronger. Move better. All in just four focused days a week.

GOAL: Build Muscle
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 4 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbell, Optional Adjustable Bench

Training Split:

  • Day 1. Legs & Calves

  • Day 2. Chest & Bicep

  • Day 3. Back & Abs

  • Day 4. Shoulders & Triceps

What’s Included:

  • App Access, Desktop Dashboard, & eBook

  • 6-Week Bodybuilding, 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

BUILD STRENGTH. BUILD MUSCLE.
Train smart and lift with purpose. This 4-day gym-based bodybuilding program combines classic lifts like squats, presses, and pull-ups with targeted mobility work to help you move well and lift heavy. It’s not just about building size. It’s about building a strong, functional body that performs in and out of the gym. From heavy leg days to high-volume finishers, this is hypertrophy done right.

🛠️ PROGRAM STRUCTURE
Day 1: Legs & Calves - This lower-body focused day uses dumbbell variations to build strength, size, and stability. Goblet squats, RDLs, and walking lunges develop the quads, hamstrings, and glutes, while single-leg work improves balance and control. Calf raises and leg curl variations round out the session to ensure complete development from hips to ankles. All without machines or barbells.

Day 2: Chest & Biceps - Get ready to press, curl, and squeeze. This session targets chest and biceps using incline and flat dumbbell presses, fly variations, and curl combinations that emphasize peak contraction and time under tension. Focused tempo and strategic reps help you train with intention and maximize muscle growth using just dumbbells and a bench.

Day 3: Back & Abs - Pulling strength and core stability are the focus today. You’ll alternate between horizontal and vertical pulling patterns. like bent-over rows, renegade rows, and iso holds. Paired with ab circuits that train the trunk in multiple planes. Expect controlled movement, increased scapular engagement, and smart core sequencing for complete upper posterior and core development.

Day 4: Shoulders & Triceps - Finish the week with a pump-focused session that targets delts and triceps from every angle. Seated presses, lateral raises, overhead extensions, and kickbacks keep the volume high and the rest short. Isolation work, drop sets, and controlled tempos deliver the intensity needed to chase hypertrophy while maintaining full control.

🚀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.
+ Efficient & Focused: Get in, train hard, and get out! 4 sessions a week, each under 60 minutes.

4-Day Bodybuilding Dumbbell Program is your blueprint to hypertrophy!

Day 1 Breakdown:

🔍 LEGS & CALVES – Muscle, Mechanics, and Movement
You’ll start with dynamic mobility to unlock your hips and ankles, then move into dumbbell-based squats, RDLs, and lunges that challenge every major lower-body muscle group. Volume, tempo, and unilateral movement patterns are layered in to drive hypertrophy while reinforcing clean mechanics and joint stability. The session wraps with focused calf and isolation work to build complete lower-body development. No machines required.

🧘 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.

4-Day Bodybuilding Dumbbell Program is your blueprint to hypertrophy!

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