Ultimate Full Body, DB
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, Desktop Access, & eBook
6-Week Ultimate Full Body, DB Program
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
The Full-Body Blueprint to Build Muscle, Burn Fat & Boost Performance.
This is the ultimate transformation system designed to train your entire body every session, optimizing recovery, performance, and total-body aesthetics—exactly how high performers train.
🏋🏻♂️TRAINING SPLIT
Full body training boosts muscle growth and fat loss by targeting all major muscle groups multiple times per week, improving recovery and efficiency.
+ Day 1: Full Body
+ Day 2: Full Body
+ Day 3: Full Body
+ Day 4: Full Body
+ Day 5: Full Body
🟢 Includes 3 strategic progressions over 6 weeks
🛠️ PROGRAM STRUCTURE
+ DAY 1: Foundational Strength & Control - Combine chest, back, and leg staples with core stability and high-rep accessory work
+ DAY 2: Unilateral Focus + Core - Improve balance, coordination, and muscular symmetry while engaging the core from every angle.
+ DAY 3: Tempo + Control - Bridges, lunge patterns, and pull-up variations increase scapular control and leg strength.
+ DAY 4: Posterior Chain Emphasis - Hip thrusts, lunges, rows, and decline presses hit hamstrings, glutes, and upper back hard.
+ DAY 5: Finish Strong - Goblet squats, kickstand RDLs, and push-up combos bring the week full-circle.
🚀 PROGRAM HIGHLIGHTS
+ Full-Body Frequency = Faster Gains Hit every major muscle group multiple times per week to maximize hypertrophy and performance without burnout.
+ Mobility First = Longevity & Power
Every day starts with intelligent prep to restore joint function and improve movement capacity before loading up.
+ Push, Pull, Hinge, Squat, Core = Complete Strength Every workout trains movement patterns, not just muscles. That’s how athletes train—and it’s how you avoid imbalance and injury.
+ Volume Cycling = Sustainable Progress
Periodized weeks ensure that you peak, recover, and repeat—with built-in progression to keep results rolling without hitting a wall.
💯 NO FLUFF. JUST RESULTS
This is functional hypertrophy—crafted for results that look good and move well. Every rep, every set has a purpose.
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!
