Ultimate Full Body, Dumbbell

On the Don Saladino App
Full Body training is one of the most effective types of workouts & the most efficient use of your time! Build Muscle, Increase Power, Increase Muscular Endurance, & Shred Body Fat with Ultimate Full Body Program. 5 Full Body Workouts.

GOAL: Build Muscle & Shred Body Fat
DIFFICULTY: For Everyone
DURATION: 6 Weeks, 5 Days a Week
AVG LENGTH: 45-60 Minutes
EQUIPMENT: Dumbbells only, Optional Adjustable Bench

Training Split:

  • Day 1. Full Body

  • Day 2. Full Body

  • Day 3. Full Body

  • Day 4. Full Body

  • Day 5. Full Body

What’s Included:

  • App Access, Desktop Dashboard, & eBook

  • 6-Week Ultimate Full Body, 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

The Full-Body Blueprint for Strength, Shred & Athletic Performance
This is your all-in-one transformation plan. Designed to train your entire body in every session. By rotating movement patterns and training focus daily, you’ll build lean muscle, burn fat efficiently, and boost athletic performance without compromising recovery. It’s a high performance system designed for those who want to look, feel, and perform at their best.

Day 1: Foundational Full-Body Strength - Start the week with classic strength work, goblet squats, dumbbell chest presses, and pullovers. Layered with core training and joint prep. This session builds the foundation for muscle growth and improved control using time-tested movement patterns.

Day 2: Unilateral Training & Core Stability - Focus on unilateral training to improve balance and coordination with RFESS, alternating presses, and dumbbell rows. Core work and active mobility drills tie everything together for a complete functional strength session.

Day 3: Tempo, Mobility & Precision - Dial in technique with single-leg RDLs, bodyweight squats, and push-ups. You’ll move through a controlled pace to build strength and stability, especially through the shoulders, hips, and core.

Day 4: Posterior Chain & Power Output - It’s all about glutes, hamstrings, and upper back today. With dumbbell hip thrusts, gorilla rows, and decline bridge presses, you’ll develop lower-body power and rear-chain strength while staying joint-friendly.

Day 5: Athletic Conditioning & Total-Body Finish - End the week with a sweat. Kickstand RDLs, goblet squats, push-up complexes, and plank rows deliver strength and conditioning in one shot. Expect a mix of load, tempo, and functional movement to round out your training week.


🚀 PROGRAM HIGHLIGHTS
+ Train Full-Body, Every Day – Accelerate gains by hitting every major muscle group multiple times per week. More frequency = faster progress, with less risk of burnout.
+ Built on Movement Patterns – Push, pull, hinge, squat, and core: each workout is designed around how the body moves, helping you build functional strength.
+ Smart Progression – Volume cycles are periodized to help you push hard, recover well, and continue progressing week after week.

Get the Ultimate Full Body Dumbbell Program here!

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: Cats & Dogs – Spinal mobility and core control
A2: Hip 90/90 Stretch – Opens up internal and external hip rotation
A3: Hip Airplanes – Single-leg balance and glute activation
🟢 Purpose: Mobilize your spine and hips, wake up your nervous system, and prepare for heavy lifts.

💪 B BLOCK: Push/Pull Strength
B1: DB Chest Press – Upper body pushing power
B2: DB Pullover – A hybrid movement targeting chest, lats, and core
🟢 Purpose: Train the upper body with movement pairings that balance chest and back strength.

🦵C BLOCK: Lower Body Strength
C1: Goblet Squat – Full-range squat for quads, glutes, and core activation
C2: DB Leg Curl (or Towel Leg Curl) – Posterior chain isolation, great for hamstring balance
🟢 Purpose: Train both the front and back of the legs to build strength and symmetry.

💥 D BLOCK: Accessory Arm & Shoulder Pump
D1: Close-Grip Push-Up – Triceps-focused push-up variation to hit arms and chest
D2: Concentration Curl – Isolation biceps movement for hypertrophy
D3: Dumbbell Y Raises – Rear delt and upper back focus for better posture and shoulder health
🟢 Purpose: Build joint stability and sculpt your arms without overloading.

💦 E BLOCK: Calves + Core Finisher
E1: Standing Calf Raise – Controlled reps for building lower leg endurance and definition
E2: Reverse Crunch – Core finisher hitting lower abs and hip flexors
🟢 Purpose: Add polish to your physique with focused core and calf work.

Get the Ultimate Full Body Dumbbell Program here!

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