PERFORMANCE PHYSIQUE, DB
Unlock your strongest, leanest, and most athletic self with Performance Physique. This program is built for real life — designed to help you build serious muscle, sharpen your performance, and feel confident in your body. It’s the same system I use to get my clients feeling and performing their best before big moments
GOAL: Build Lean Muscle & Athletic Performance
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 5 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbells, Optional Adjustable Bench
TRAINING SPLIT:
Day 1. Legs
Day 2. Chest & Biceps
Day 3. Optional Field Day ~ Athletic Drills, Cardio, & Core
Day 4. Back
Day 5. Shoulders & triceps
WHAT’S INCLUDED:
App, Desktop Access, & eBook
6-Week Performance Physique, Dumbbell
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
Strength you can see. Performance you can feel.
Performance Physique is built for real life — helping you build lean muscle, improve your energy, and feel confident in your body. It’s the same training system I use to get my clients feeling & performing their best before big moments. Whether you're chasing a personal goal or just want to move and feel better, this program meets you where you are and pushes you forward!
🏋🏻♂️TRAINING SPLIT
+ Day 1: Legs – Build your foundation with athletic lower-body strength
+ Day 2: Chest & Biceps – Sculpt a powerful upper body that looks and performs
+ Day 3: Optional Field Day – Boost cardio, agility, and core strength
+ Day 4: Back – Forge a wide, strong back for real athleticism
+ Day 5: Shoulders & Triceps – Sharpen your physique with defined shoulders and arms
🟢 Includes 3 strategic progressions over 6 weeks
🛠️ PROGRAM STRUCTURE
Day 1: Legs - Heavy lower-body focus to build raw strength, athletic power, and a rock-solid foundation. Expect squats, lunges, and sled drags to fire up your engine from the ground up.
Day 2: Chest & Biceps - Sculpt a strong, defined upper body with chest presses, flies, and serious bicep work. You’ll focus on pressing power and muscle hypertrophy to sharpen your physique.
Day 3: Optional Field Day, Intervals & Core - No pressure, but if you want to unlock elite conditioning and burn more fat, Field Day adds short, athletic drills paired with cardio and core work to build speed, stamina, and agility. Think faster feet, sharper abs, & better conditioning!
Day 4: Back - Strengthen and widen your back with deadlifts, pull-ups, rows, and extension work. This is how you create that powerful, athletic V-taper.
Day 5: Shoulders & Triceps - Target your delts and arms for definition and strength. You’ll hit presses, dips, side raises, and tricep work to sharpen every angle.
Performance + Aesthetics:
You won't just look good — you’ll move, feel, and perform better too. Strength. Agility. Endurance. All in one.
Train Like Superhero w/ Performance Physique Dumbbell Program!
DAY 1 BREAKDOWN:
🔍 FULL BODY WORKOUT - Expect a perfect blend of mobility, push-pull training, lower body volume, and targeted accessory work to challenge your strength, improve posture, and unlock serious gains. It’s high output without overkill—designed to leave you feeling strong, not smoked.
🧘 A BLOCK: Activation / Mobility
A1: Hip 90/90 – Open up the hips and prep the joints for strong movement
A2: Inverted Hamstring to Airplane – Balance and hamstring activation
A3: Couch Stretch – Deep hip flexor stretch to improve squat depth
A4: Lunge to Reach – Dynamic movement to prime the entire body
🟢 Purpose: Prepare your body for heavy lower body training, improve flexibility, and activate key muscles for better performance.
⚙️ B BLOCK: Prep & Activation
B1: Farmer Walks – Full-body core stability and grip strength builder
B2: DB Good Morning – Posterior chain activation (hamstrings, glutes, lower back)
🟢 Purpose: Fire up key muscles and build resilience before hitting heavier lifts.
🏋️ C BLOCK: Strength Foundation
C1: Wide Stance Goblet Squat – Strengthen the quads, glutes, and adductors with heavy controlled reps
🟢 Purpose: Build lower body strength and power through depth and control.
🥵 D BLOCK: Power Drop Set
D1: Close Stance Goblet Squat (Cut Weight 50%) – High-rep burnout to maximize muscle recruitment
🟢 Purpose: Increase metabolic stress and hypertrophy by finishing the main lift strong.
🦵 E BLOCK: Unilateral Strength
E1: RFESS (Rear Foot Elevated Split Squat) – Single-leg strength and balance
🟢 Purpose: Build balanced, powerful legs while addressing strength imbalances.
🏁 F BLOCK: Finisher - Accessories
F1: Sissy Squat or Bodyweight Squat – Quad isolation and muscular endurance
F2: DB Romanian Deadlift (RDL) – Strengthen glutes, hamstrings, and lower back
F3: Standing DB Calf Raise – Target calves for complete lower body development
🟢 Purpose: Lock in the session with focused muscle work to drive hypertrophy.
Train Like Superhero w/ Performance Physique Dumbbell Program!
