Sebastian Stan, Dumbbell

On the Don Saladino App
🦾 Train Like the Winter Soldier, 2025 Release
This program isn’t just intense, it’s scientifically designed. Every detail in the 9-week layout was strategically chosen to deliver peak performance and visible results, modeled after how Sebastian Stan trained to embody the Winter Soldier.

GOAL: BUILD MUSCLE - GET JACKED! 🦾
DIFFICULTY: Intermediate to Advanced
DURATION: 9 Weeks, 5 Days a Week, Optional 6th Day
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbells, Adjustable Bench Optional


Training Split:

  • Day 1. Lower Body (Heavy)

  • Day 2. Upper Body (Heavy)

  • Day 3. Arms + Cardio

  • Day 4. Lower Body (High Rep)

  • Day 5. Upper Body (High Rep)

  • Day 6. Optional Cardio & Abs

What’s Included:

  • App Access, Desktop Dashboard, & eBook

  • Sebastian Stan, 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

Train Like the Winter Soldier
This 9-week program blends intensity with smart design, inspired by how Sebastian Stan trained for the Winter Soldier role. With three progressive phases, it delivers serious results. Whether you're a beginner building a foundation or a seasoned athlete chasing peak performance. The weekly split balances heavy strength work, high-rep hypertrophy, focused arm and core training, and optional cardio finishers to enhance endurance, power, and definition from head to toe.

🛠️ PROGRAM STRUCTURE
Day 1: Lower Body (Heavy)
Start the week with heavy lower-body exercises that build strength and power. Focus on dumbbell squats, deadlifts, and lunges with tempo work to increase muscle size and lower body stability.
Day 2: Upper Body (Heavy)
Strengthen your upper body with heavy dumbbell presses, rows, and shoulder work. Tempo-controlled movements and unilateral exercises help maximize upper body muscle engagement and growth.
Day 3: Arms, Abs, & Cardio
Target your arms and core with a mix of curls, tricep extensions, and ab work. End the day with steady-state cardio to enhance endurance and promote fat loss while maintaining muscle mass.
Day 4: Lower Body (High Rep)
Switch to high-rep lower-body exercises with dumbbell squats, lunges, and glute bridges. The focus here is on muscle endurance and hypertrophy to fully fatigue your legs and glutes with lighter weights and higher reps.
Day 5: Upper Body (High Rep)
Increase upper-body muscular endurance with high-rep work, including shoulder presses, rows, and flyes. Incorporate bodyweight movements like push-ups and reverse flyes to fully challenge your upper body.
Day 6: Optional Abs & Cardio
Wrap up your week with optional ab and cardio work. Choose from a variety of exercises like reverse crunches and bicycle kicks, combined with intense cardio intervals to improve conditioning and burn fat.

🚀 PROGRAM HIGHLIGHTS
+ Inspired by
: Seb’s exact training
+ Powered by: Zercher squats, KB swings & kickstand RDLs for real-world strength
+ Structured with: Built-in progressions so gains never plateau
+ Engineered for: Bodybuilding precision meets superhero functionality

You want the Winter Soldier’s edge? Earn it: SEBASTIAN STAN DB PROGRAM!


Day 1 Breakdown:

🔍 Lower Body (Heavy Load) Winter Soldier didn’t skip leg day and neither should you. This lower-body session builds a bulletproof base with tempo lifts, unilateral control, and explosive hip-driven power.

 🧘 A BLOCK: Activation / Mobility
A1: Squat to Reach
– Full-body activation with hip opening
A2: Hip 90/90 Stretch – Unlock internal/external hip rotation
A3: Inverted Hamstrings – Dynamic hamstring activation with balance
🟢 Purpose: Prep joints and activate the posterior chain for heavy work.

⚡️ B BLOCK: Power Primer
B1: Dumbbell Swings
– Explosive hip drive and conditioning
🟢 Purpose: Fire up the glutes and hamstrings before loading heavier.

💪 C BLOCK: Bilateral Strength Builder
C1: Goblet Squat (Tempo 3-1-1-0)
– Deep, controlled reps with max tension
🟢 Purpose: Increase strength and muscle control in quads, glutes, and core.

💥 D BLOCK: Posterior Chain + Stability
D1: Kickstand RDL (Tempo 3-0-1-0)
– Hamstrings, glutes, and single-leg stability
🟢 Purpose: Strengthen the hinge and correct asymmetries.

🦿 E BLOCK: Unilateral Control
E1: FFESS (Tempo 3-0-1-0)
– Bulgarian split squats with brutal control
🟢 Purpose: Build unilateral leg strength and enhance muscle balance.

🏁 F BLOCK: Isolation Finisher
F1: Dumbbell Standing Calf Raises
– Strict tempo for growth and endurance
🟢 Purpose: Cap off the session with calves that can handle the load.

You want the Winter Soldier’s edge? Earn it: SEBASTIAN STAN PROGRAM!


 
 

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