Workout Program – Build III. – 10 Weeks

Frowning at the GYM but still want to build serious strength & muscle? Check out this workout plan and join the throng!

Build Series 3.0 is an 8-week, follow-along training series designed to promote muscle growth, increase strength, and support total-body fitness. A new emphasis has been placed on mobility and core stability, with a particular focus on abdominal development—an element introduced for the first time in this version of the series.

A full-body training structure has been built into the plan, allowing each major muscle group to be targeted multiple times per week. Strength, endurance, and resilience are prioritized through a balanced and progressive approach.

Workout Breakdown

Five new sessions will be introduced weekly, each featuring a unique training split to align with the program calendar. Every week presents a distinct focus to ensure strength and hypertrophy are developed efficiently. While the program may be started at any time, adherence to the calendar’s structure is encouraged for optimal progression.

Cardio sessions have been intentionally limited to allow recovery and avoid overstressing the body. Light aerobic activity may be recommended during certain weeks but is kept moderate to support recovery. High-intensity intervals will not be included.

A deload week follows Week 4, during which no intense workouts will be released. Instead, active recovery—such as walking, yoga, or gentle cycling—is advised. This pause in high-intensity work allows the nervous system and muscles to reset and repair, reducing injury risk and setting the stage for greater performance during the final 4 weeks.

The second half of the program continues to build on the foundation set in the first block. By this phase, improved strength, confidence, and energy will support continued gains and a strong finish.

Sessions typically range from 30 to 60 minutes. Modifications have been built into the workouts to allow flexibility across training environments—whether at home or in a gym setting.

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Required Equipment

The following equipment is recommended for full participation:

• Light, medium, and heavy dumbbells or kettlebells
• A yoga mat
• A bench, strong chair, or plyo box
• Resistance bands
• Yoga blocks (optional)

In cases where limited equipment is available, adaptations can be made. Movement variations and substitutions are offered to ensure that progress remains accessible to all experience levels.

DAY 01	UPPER BODY	50 min Upper Body Strength – Push Pull Workout
DAY 02	LOWER BODY	45 min Lower Body Strength Workout – Home Workout with Dumbbells
DAY 03	CORE	30 min Intense Abs and Core Workout – With Dumbbells
DAY 04	REST DAY	REST DAY
DAY 05	FULL BODY	60 min Dumbbell Full Body Workout – Strength & Isolation
DAY 06	CARDIO	30 min Intense Dumbbell Cardio – Endurance & Strength Focus
DAY 07	REST DAY	REST DAY

DAY 08	LOWER BODY	45 Min Lower Body Strength Workout with Dumbbells – Build Muscle
DAY 09	FULL BODY	60 min Full Body Workout with Weights – Build Muscle and Strength
DAY 10	FULL BODY	30 min Mobility and Full Body Stretching Routine – Active Recovery
DAY 11	REST DAY	REST DAY
DAY 12	UPPER BODY	60 min Upper Body Workout with Dumbbells – Build Muscle and Strength
DAY 13	CARDIO	30 min Intense Cardio Workout – Bodyweight + Dumbbells
DAY 14	REST DAY	REST DAY

DAY 15	LOWER BODY	50 min Challenging Lower Body Workout – Build Strength and Muscle at home
DAY 16	UPPER BODY	45 min Push Workout with Abs – Upper Body Strength with Dumbbells
DAY 17	LOWER BODY	40 min Glutes Workout with Weights – Home Workout to Build Muscle
DAY 18	REST DAY	REST DAY
DAY 19	PULL	40 min Pull Workout with Weights – Back and Biceps Workout
DAY 20	CARDIO	30 Min Intense Cardio Burn – Superset Edition
DAY 21	REST DAY	REST DAY

DAY 22	FULL BODY	50 Min Challenging Full Body Workout – Strength & Power
DAY 23	MOBILITY	30 Min Mobility for Performance – with Dumbbells
DAY 24	FULL BODY	50 Min Strong Full Body Workout – Giant Sets
DAY 25	REST DAY	REST DAY
DAY 26	FULL BODY	50 Min Powerful Full Body Workout – Upper & Lower Supersets
DAY 27	FULL BODY	50 Min Full Body Resistance Band Workout – Activation & Tension
DAY 28	REST DAY	REST DAY

DAY 29	REST DAY	REST DAY
DAY 30	REST DAY	REST DAY
DAY 31	REST DAY	REST DAY
DAY 32	REST DAY	REST DAY
DAY 33	REST DAY	REST DAY
DAY 34	REST DAY	REST DAY
DAY 35	REST DAY	REST DAY

DAY 36	UPPER BODY	45 Min Upper Body Dumbbell Workout – Push & Pull Muscles
DAY 37	LOWER BODY	45 Min Total Leg Day Workout – Build Strength and Muscle at home
DAY 38	MOBILITY	45 Min Mobility Workout – Active Recovery – Lower Back & Hips Focus
DAY 39	REST DAY	REST DAY
DAY 40	FULL BODY	50 Min Full Body Dumbbell Workout – Circuits & Drops Sets
DAY 41	CORE	30 Min Standing ABS & CORE with Dumbbells
DAY 42	REST DAY	REST DAY

DAY 43	FULL BODY	60 Min Full Body Dumbbell Workout – Unilateral Strength
DAY 44	REST DAY	REST DAY
DAY 45	UPPER BODY	45 Min Upper Body Dumbbell Workout – Unilateral Strength
DAY 46	REST DAY	REST DAY
DAY 47	LOWER BODY	45 Min Lower Body Dumbbell Workout – Unilateral Leg Strength
DAY 48	FULL BODY	30 Min Full Body Stretch using a Bench
DAY 49	REST DAY	REST DAY

DAY 50	PUSH	45 min Push Workout with Dumbbells – Strength & Tension
DAY 51	LOWER BODY	45 min Leg Day Workout with Dumbbells – Strength & Tension
DAY 52	PULL	45 min Pull Workout with Dumbbells – Strength & Tension
DAY 53	REST DAY	REST DAY
DAY 54	FULL BODY	45 min Full Body Dumbbell Workout – Strength & Tension
DAY 55	UPPER BODY	45 min Upper Body Burn – Metabolic Stress Dumbbell Workout
DAY 56	REST DAY	REST DAY

DAY 57	LOWER BODY	45 min Lower Body Burn – Metabolic Stress Dumbbell Workout
DAY 58	UPPER BODY	45 min Upper Body Metabolic Burn – Dumbbell Workout
DAY 59	LOWER BODY	40 min Lower Body Metabolic Burn – Dumbbell Workout
DAY 60	REST DAY	REST DAY
DAY 61	FULL BODY	55 Min Full Body Dumbbell Workout – Strength & Muscle
DAY 62	REST DAY	REST DAY
DAY 63	REST DAY	REST DAY

DAY 64	REST DAY	REST DAY
DAY 65	REST DAY	REST DAY
DAY 66	REST DAY	REST DAY
DAY 67	REST DAY	REST DAY
DAY 68	REST DAY	REST DAY
DAY 69	REST DAY	REST DAY
DAY 70	REST DAY	REST DAY