The Basics, Gym
On the Don Saladino App
You can do this! And I’ll show you how. Whether you’re starting for the first time or hitting reset, The Basics is designed to get you moving, build your confidence, and deliver results without the overwhelm. In just 6 weeks, you’ll train 4 days a week with simple, effective full-body workouts that improve strength, coordination, and overall fitness. No fluff, no guesswork, just progress.
GOAL: Getting You Started!
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 4 Days a Week
AVG LENGTH: 34-45 Minutes
EQUIPMENT: Dumbbell, Machine Row, Lat Pulldown Machine, Cable Machine, Box for Step-Ups, Optional Landmine Press, Optional Preacher Curl
Training Split:
Day 1. Full Body
Day 2. Full Body
Day 3. Full Body
Day 4. Full Body
What’s Included:
App Access, Desktop Dashboard, & eBook
6-Week The Basics, Gym 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
Whether your goal is to start fresh or start over, The Basics makes fitness simple and effective. This 6-week, 4-day-per-week program uses full-body training splits to build strength evenly, improve coordination, and maximize results with fewer sessions. Each workout blends strength, mobility, and conditioning to help you move better, feel stronger, and create real momentum. Stripped of confusion and packed with purpose, The Basics is the perfect launchpad for building a routine that lasts.
🛠️ PROGRAM STRUCTURE
Day 1. Full Body (Foundation & Strength): Your introduction to the core movement patterns you’ll use throughout the program. Mobility and core activation prep you for goblet squats, presses, and rows that build a solid strength base. Quick core work and short intervals finish the day strong.
Day 2. Full Body (Posture & Control): A slower, more deliberate day emphasizing technique. Tempo-based RDLs, bodyweight push-ups, and pulling variations strengthen posture and stability. Steady-state cardio closes the session, boosting recovery and aerobic capacity.
Day 3. Full Body (Balance & Coordination): Adds variety with unilateral strength and stability work. Mobility warm-up leads into split squats, single-arm rows, and incline presses. Carries and accessory moves build grip, shoulder stability, and core control, followed by short, sharp cardio bursts.
Day 4. Full Body (Polish & Recovery): A well-rounded finish that ties the week together. Postural warm-ups flow into step-ups, landmine (or DB) presses, and balanced pulling work. Isolation moves for chest and arms give a finishing touch before low-intensity cardio helps you recover and lock in the habit.
Let’s get moving with The Basics Gym Program!
Day 1 Breakdown:
🔍 FULL BODY WORKOUT – Designed for anyone starting their fitness journey or getting back on track, this session blends mobility, push–pull strength work, lower body volume, and simple accessories to build a strong foundation. You’ll challenge your body without overwhelming it.
🧘 A BLOCK: Activation / Mobility
A1: Single Leg Glute Bridge – Activate the glutes and core to create stronger, more stable movement patterns
A2: Reach Backs – Open up the thoracic spine and improve shoulder mobility or better overhead and pressing movements
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, beginner-friendly pressing
C2: Machine Row – Balance pushing strength with a strong upper back pull
🟢 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 – Strengthen the full core, emphasizing control and stability
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.
The Basics Program was built for you: the beginner, the comeback story, or anyone ready to finally commit.
Simple moves. Proven structure. Real results.
Let’s get moving with The Basics Gym 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
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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.
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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.
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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.
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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.
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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.
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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






















