Deadpool 3, Dumbbell
On the Don Saladino App
Deadpool 3 (Dumbbell) is the third program in the trilogy! This is the dumbbell-modified program Ryan used to prepare for the 3rd DP movie. The program focuses on building a “performance physique”. It is as intense as you want to make it, so beginners take your time & go easy. Those with experience, go as hard as you $!&%@*# want.
GOAL: Lean Ripped Physique ⚔️
DIFFICULTY: For Everyone
DURATION: 9 Weeks, 5 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbells, Adjustable Bench Optional
TRAINING SPLIT:
Day 1. Lower Body
Day 2. Upper Body
Day 3. Arm, Abs, & Intervals
Day 4. Lower Body
Day 5. Upper Body
WHAT’S INCLUDED:
App, Desktop Access, & eBook
9-Week Deadpool 3, Dumbbell 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
The final chapter in the trilogy.
Deadpool 3 is designed to forge a performance-ready physique that hits hard, moves well, and looks like it belongs in a superhero suit. Whether you’re a beginner easing in or a savage going full send, this program meets you where you are—and dares you to level up. Every split was designed with the endgame in mind. This is the 2023 plan that completed the transformation. If Deadpool 1 laid the foundation, and Deadpool 2 brought the heat, Deadpool 3 is the evolution.
👉 Beginners: Ease in, master the moves, build your foundation.
👉 Veterans: Unleash it. Crank the intensity. Train like the credits are rolling.
⚔️TRAINING SPLIT
A 5-day training split hitting lower body and upper body twice per week ensures balanced development and sufficient volume for strength + hypertrophy.
+ Day 1: Lower Body
+ Day 2: Upper Body
+ Day 3: Arms, Abs & Intervals
+ Day 4: Lower Body
+ Day 5: Upper Body
🛠️ PROGRAM STRUCTURE
Day 1: Lower Body
Focus on strength and mobility with dynamic hamstring mobilizations and hip airplanes. Progress to compound lifts like heels elevated goblet squats and RFESS (rear foot elevated split squats), while incorporating reverse lunges, squats, and calf raises to target all lower-body muscles for hypertrophy and endurance.
Day 2: Upper Body
Upper body strength is emphasized with exercises like dumbbell chest presses, glute bridge chest presses, and dumbbell pullovers. Incorporate functional movements like single-arm dumbbell overhead carries and scap push-ups, while focusing on shoulder development with dumbbell side raises and flys. Plyo push-ups add intensity to the pressing movements.
Day 3: Arms, Abs & Intervals
A blend of isolation exercises for arms and abdominal work, combined with high-intensity interval training (HIIT) for cardiovascular conditioning. Tricep and bicep variations (cross-body extensions, curls, and kickbacks) are paired with abdominal movements, such as split stance chops, crunches, and side bends. Pick Your Poison intervals will challenge endurance and fat burning.
Day 4: Lower Body
A combination of mobility and strength training for lower body development. Exercises like kettlebell swings, glute bridges, and dumbbell deadlifts focus on posterior chain strength, while leg press and walking lunges target quads and glutes for overall leg development.
Day 5: Upper Body
Target pressing power and pulling strength with exercises like alternating Arnold presses, dumbbell reverse flys, and inverted rows. Dumbbell bench presses, lat pulldowns, and push-ups build strength for chest, back, and shoulders. Dumbbell side raises and pullover work for shoulder and back stabilization
🚀 PROGRAM HIGHLIGHTS
+ Verified: The exact structure used for Deadpool 3 (no guesswork here)
+ Dynamic Mobility Work That Matters: Every session starts with targeted movement prep to keep you limber, aligned, and injury-free..
+ Superhero-Level Core Integration: Core strength is baked into your main lifts and accessory work.
+ Smart Lifters: Built for those that crave a challenge — not confusion.
+ Optional Cardio Finishers: Torch fat, boost endurance, and level up your conditioning
Buy the DEADPOOL 3, DUMBBELL PROGRAM and start today!
DAY 1 BREAKDOWN:
🔍 Lower Body - This lower-body training session kicks off the week with a hybrid of movement prep, power, and precision. You’ll build bulletproof legs, ignite your posterior chain, and sharpen the edge of your performance physique. Nothing fancy—just results.
🧘 A BLOCK: Activation / Mobility
A1: Dynamic Hamstrings – Prime the hinge pattern with dynamic lengthening
A2: Couch Stretch – Open the hips and prep the quads
A3: Hip Airplane – Build balance and joint control
🟢 Purpose: Unlock mobility, activate the glutes, and establish total-leg readiness.
🛠 B BLOCK: Loaded Carries & Posterior Chain
B1: Farmer Walks – Grip, core, and posture under load
B2: DB Good Mornings – Posterior chain activation without a barbell
🟢 Purpose: Build spinal integrity and real-world strength through dynamic carry and hinge work.
💪 C BLOCK: Foundational Strength
C1: Goblet Squat – Controlled tempo, full depth—quad and glute gains without the joint stress
🟢 Purpose: Strength without complexity—build structure and movement efficiency.
💥 D BLOCK: Unilateral Work
D1: Dumbbell Split Squat – Crush imbalances, challenge control, build depth
🟢 Purpose: Functional leg development and coordination that carries into every movement.
🏁 E BLOCK: Hypertrophy Finisher
E1: DB Reverse Lunge (Modify: DB Leg Curl) – Posterior focus with dynamic control
E2: Close Stance Squat (Modify: DB Leg Extension) – Quad burn and depth in a tight stance
E3: Standing DB Calf Raises – Full stretch, full pump
🟢 Purpose: Push volume for hypertrophy, joint strength, and aesthetic detail.
Buy the DEADPOOL 3, DUMBBELL PROGRAM and start today!
