MUSCLE BUILDER, Dumbbell
On the Don Saladino App
Muscle Builder (DB) Program is my top recommendation for clients who’s primary goal is putting on muscle. Look no further this one is for you!
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, Desktop Access, & eBook
6-Week Muscle Builder, 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
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.
🏋️ THE 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
Each session is designed to maximize muscle fiber recruitment, stimulate hypertrophy, and improve total-body performance. We train with intention — quality over quantity, intensity with integrity.
🛠️ PROGRAM STRUCTURE
Day 1 – Back, Shoulders, & Arms
+ Strengthen the back and arms with exercises like DB Bent Over Rows and DB Pullover.
+ Shoulders and arms are sculpted with DB Side Raises, Curls, and Tricep Extensions.
+ Expect a strong mix of warmups and targeted muscle-building sets to develop upper body strength.
Day 2 – Legs, Chest, & Abs
+ Leg focus with Goblet Squats, DB RDLs, and Walking Lunges to build power and stability.
+ Chest development with Incline DB Chest Presses and DB Flys for hypertrophy.
+ Finish strong with Reverse Crunches for a solid core burn.
Day 3 – Back, Shoulders, & Arms
+ Focus on shoulders and back with DB Side Raises, Upright Rows, and Single Arm DB Rows.
+ Incorporate overhead carries for functional strength and mobility.
+ Arms are targeted with Alternating DB Curls and Single Arm DB Kickbacks.
Day 4 – Legs, Chest, & Abs
+ Kickstand RDLs and Walking Lunges for lower-body strength and coordination.
+ Chest work through DB Decline Chest Press and Crunches to engage the entire torso.
+ Target muscle balance and endurance with this powerful combination of leg, chest, and core movements.
Day 5 – Upper Body
+ Upper body finishing with DB Pullovers, DB Pronated Rows, and Y Raises for deltoid and upper back development.
+ Arm-focused movements with Single Arm Curls, Bench Dips, Hammer Curls, and DB Kickbacks to finish off your muscle-building week.
🚀 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 and start building a stronger, more resilient you.
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 (90 sec) 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 and start building a stronger, more resilient you.
