Muscle Builder , Dumbbell

On the Don Saladino App
Muscle Builder (DB) is my top recommendation for anyone whose primary goal is building muscle. If that’s your focus, look no further. This is the program for you. Each session is designed to maximize muscle fiber recruitment, stimulate hypertrophy, and improve total-body performance.

GOAL: Build Muscle
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 5 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbells, Optional Adjustable Bench

Training Split:

  • Day 1. Back, Shoulders, & Arms

  • Day 2. Legs, Chest, & Abs

  • Day 3. Back, Shoulders, & Arms

  • Day 4. Legs, Chest, & Abs

  • Day 5. Upper Body

What’s Included:

  • App Access, Desktop Dashboard, & eBook

  • Muscle Builder, 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. Enhance Performance. Transform Your Physique.
Welcome to the Muscle Builder program, a comprehensive training system designed to develop functional strength, improve athleticism, and sculpt your body. This program combines strength and conditioning with physique training packaged into a low volume - high frequency workout.

🛠️ PROGRAM STRUCTURE
Day 1 – Back, Shoulders, & Arms This session strengthens the back and arms with exercises like dumbbell bent-over rows and dumbbell pullovers. Shoulders and arms are sculpted using dumbbell side raises, curls, and tricep extensions. You’ll move through a mix of warmups and targeted muscle-building sets designed to develop upper body strength.

Day 2 – Legs, Chest, & Abs The focus shifts to the lower body with goblet squats, dumbbell RDLs, and walking lunges to build power and stability. Chest development follows with incline dumbbell chest presses and dumbbell flys for hypertrophy. The workout finishes strong with reverse crunches to fire up the core.

Day 3 – Back, Shoulders, & Arms This workout targets the shoulders and back with dumbbell side raises, upright rows, and single-arm dumbbell rows. Overhead carries are added for functional strength and mobility. Arms are challenged with alternating dumbbell curls and single-arm dumbbell kickbacks.

Day 4 – Legs, Chest, & Abs Lower-body strength and coordination are developed through kickstand RDLs and walking lunges. Dumbbell decline chest presses and crunches provide chest engagement and core activation. The session delivers a well-balanced combination of leg, chest, and core movements.

Day 5 – Upper Body Cap off the week with a focus on the upper body using dumbbell pullovers, pronated rows, and Y raises to target the deltoids and upper back. Finish strong with arm-focused work including single-arm curls, bench dips, hammer curls, and dumbbell kickbacks to lock in full upper body development.

🚀 PROGRAM HIGHLIGHTS
+ Performance Physique Approach: Smart blend of strength & aesthetic training for balanced development.
+ Athletic Warm-Ups: Dynamic movements to prepare your body for optimal performance.
+ Progressive Overload: Structured progression to continuously challenge your muscles.

Buy the MUSCLE BUILDER DB PROGRAM today!

Day 1 Breakdown:

🔍 Back, Shoulders, & Arms — built around mobility, activation, & intelligent intensity progression. This workout is programmed to activate key upper body muscle groups. The sequencing and rest periods allow for a hybrid goal of hypertrophy, muscle activation, and joint-friendly execution.

 🧘 A BLOCK: Activation / Mobility
A1: Cats & Dogs – Spinal mobility and core activation. Excellent for prepping the thoracic spine and pelvis
A2: Standing Ts – Activates rear delts and scapular stabilizers
A3: Reach Backs – Thoracic rotation and shoulder mobility drill
🟢 Purpose: Mobilize the spine and shoulders, increase blood flow, and prep postural muscles.

💪 B + C BLOCK: Back Compound Work
B1: Warmup DB Bent Over Row – 50% intensity to dial in form and neuromuscular control
C1: DB Bent Over Row – full intensity, heavy enough for hypertrophy but not to failure
🟢 Purpose: Core compound pulling movement for back width and density. Good mechanical sequencing with warm-up first.

💪 D + E BLOCK: Lats & Serratus Activation
D1: Warmup DB Pullover – Introduced at 50% intensity to groove the motion
E1: DB Pullover – full effort. DB Pullover bridges chest and back and engages deep core + shoulder mechanics
🟢 Purpose: Works in a functional sagittal plane stretch and lat activation. Also great for thoracic expansion and scapular motion.

💪 F BLOCK: Shoulder Isolation
F1: DB Side Raise – build delts, particularly medial heads for width and aesthetics
🟢 Purpose: Isolation work for shoulder cap development. Shorter rest keeps tension high.

💥 G BLOCK: Arm Superset
G1: DB Curl – focused bicep pump
G2: Lying DB Tricep Extension – tricep stretch & overload
🟢 Purpose: Classic biceps-triceps pairing to flush arms with blood. Isolation with moderate volume and intensity.

Buy the MUSCLE BUILDER DB PROGRAM today!

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