The Basics, Dumbbell
YOU can do this, & I can show you how! Each workout of The Basics was created to deliver results. If you are just getting started, this program is for you. Or if you are starting over, this program is for you. This program is designed to get YOU moving!
GOAL: Getting You Started!
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 4 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbell, Optional Adjustable Bench
TRAINING SPLIT:
Day 1. Full Body
Day 2. Full Body
Day 3. Full Body
Day 4. Full Body
WHAT’S INCLUDED:
App, Desktop Access, & eBook
6-Week the Basics, DB Program
Exercise Demonstration Videos
Weight Logging & Tracking
Nutrition Guide, Supplement Guide, & Macro Guide
Private Group AccessPrivate 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
You can do this, and I’ll show you how!
Whether you’re starting for the very first time or hitting reset on your fitness journey, The Basics was designed with one goal: Getting You Moving. This 6-week, 4-day-per-week program strips away the confusion and complexity — delivering simple, effective workouts that help you build strength, increase confidence, and create real momentum.
🏋🏻♂️TRAINING SPLIT
Full body training splits are great for beginners (or those starting over) because they build strength evenly, improve coordination, and maximize results with fewer workouts per week.
+ Day 1: Full Body
+ Day 2: Full Body
+ Day 3: Full Body
+ Day 4: Full Body
🟢 Includes 3 strategic progressions over 6 weeks
🛠️ PROGRAM STRUCTURE
Day 1 – Full Body: A beginner-friendly dumbbell workout that focuses on mastering foundational strength. Start with glute and mobility activation, then build lower and upper body strength with goblet squats, dumbbell presses, and rows. Finish with simple core drills and short intervals to build consistency.
Day 2 – Full Body: Focuses on posture, joint control, and dumbbell coordination. A blend of RDLs, push-ups, and pullovers helps develop confidence in key patterns. Arm work adds strength and tone, and a steady-state cardio block builds endurance without overtaxing the nervous system.
Day 3 – Full Body: A well-rounded strength and mobility session with an emphasis on unilateral work. DB split squats and alternating presses train balance and coordination, while rows and core drills promote postural strength. A quick cardio finisher keeps the heart rate elevated.
Day 4 – Full Body: A capstone day that emphasizes posture, core integration, and full-body strength. Start with dynamic warm-up drills, then move into step-ups, kneeling presses, and DB pulling variations. Arm isolation work finishes the workout, followed by recovery-focused cardio to reinforce aerobic development.
🚀 PROGRAM HIGHLIGHTS
+ Movement First: Each session starts with mobility drills to unlock better posture and joint health.
+ Strength You Can Feel: Build strong habits around squats, lunges, presses, and pulls — the pillars of real fitness.
+ Simplicity Wins: Everything you need. Nothing you don’t. Every minute of training has a clear purpose.
💯 NO FLUFF. JUST RESULTS
No experience necessary. No stress. Just action.
Start now with The Basics 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: Single Leg Glute Bridge – Wake up the glutes and core for stronger movement patterns
A2: Reach Backs – Open up the thoracic spine and improve shoulder mobility
A3: Cats & Dogs – Loosen up the spine and get the body moving fluidly
A4: Couch Stretch – Stretch out tight hip flexors for better squat and lunge positions
🟢 Purpose: Prep your body for safe, effective strength training.
🦵 B BLOCK: Lower Body Strength
B1: Goblet Squat – Build foundational strength in the legs and core using a simple, effective squat variation
🟢 Purpose: Develop full-body stability and lower body endurance.
💪 C BLOCK: Upper Body Push & Pull
C1: DB Chest Press – Strengthen the chest, shoulders, and triceps with controlled pressing
C2: DB Bent Over Row – Strengthen the back and support good posture
🟢 Purpose: Build a balanced, resilient upper body.
💥 D BLOCK: Core & Shoulders
D1: DB Side Raise – Strengthen and shape the shoulders for better aesthetics and shoulder health
D2: Plank – Engage the full core, emphasizing anti-extension strength
D3: Side Plank – Build lateral core stability and improve hip and shoulder control
🟢 Purpose: Strengthen the core and shoulders for better movement and injury prevention.
💦 E BLOCK: Cardio Finisher
E1: Pick Your Poison Cardio – Short bursts of cardio to boost heart rate and endurance
🟢 Purpose: Improve cardiovascular fitness without overwhelming beginners.
You don’t have to be an expert to start — you just have to start.
The Basics Gym Program was built for you: the beginner, the comeback story, or anyone ready to finally commit.
Simple moves. Proven structure. Real results.
✅ No intimidation.
✅ No guessing.
✅ Just a plan you can trust and a coach (me!) who believes in you.
Start now with The Basics Dumbbell Program!
