Workout Program - Build Series II.- 10 weeks

Let’s forget the slack and go for the best! Check out these workouts now and start the building muscles right off the bat!

This Workout Program is part of a series. Check them out all!

Welcome to Build Series 2.0 – a 10-week follow along program. It is designed to redefine our strength, sculpt our physique, and elevate our overall well-being. This program is not just a workout; it’s a journey towards a stronger, more resilient version of ourselves. With a focus on muscle building and strength enhancement, each session is carefully crafted to maximize results using minimal equipment.

BUILD isn`t about shortcuts or quick fixes—it`s about the unshakable power that comes from putting in the work day after day, rep after rep.

We’ll work through a carefully designed 10-week program, focusing on lower and upper body strength, enhancing stamina, core strength, and balance. Build 2.0 will feature 5 workouts per week, incorporating cardio sessions to elevate your fitness experience.

The Build Series workouts cater to all fitness levels. While the sessions may be challenging at 40-60 minutes, we’ve got modifications, making it easy for everyone to participate and enjoy, no matter your fitness level.

Required equipment

All we need are dumbbells, bands, and a plyo box or chair, or bench for the program. And maybe a Yoga mat 🙂
We recommend having a lighter set of dumbbells along with a heavier set, especially for lower body workout days. Adjustable dumbbells work great too.

Program Summary

10 Weeks Program
Minimal Equipment
Muscle Building & Strength Focused
Follow Along with Ease
Upper / Lower Split
40-60 min. Workouts
5 Workouts / Week
Extra Cardio

WEEK 1

DAY 1	Push Workout	40 Min CHEST, SHOULDERS, TRICEPS WORKOUT + CORE with DB’s
Day 2	Lower Body Workout	40 Min COMPLETE LOWER BODY WORKOUT with Dumbbells
DAY 3	Rest Day
DAY 4	Pull Workout	45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS
DAY 5	Lower Body Workout	45 Min TOTAL LOWER BODY DUMBBELL WORKOUT
DAY 6	Rest Day
DAY 7	Push Workout	45 Min CHEST, SHOULDERS, TRICEPS WORKOUT + ABS with DB’s

WEEK 2

DAY 8	Pull Workout	45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS + CARDIO
DAY 9	Lower Body Workout	45 Min COMPLETE LOWER BODY WORKOUT with DUMBBELLS
DAY 10	Rest Day
DAY 11	Upper Body Workout	1 Hour UPPER BODY DUMBBELL WORKOUT + CORE & CARDIO
DAY 12	Lower Body Workout	45 Min LOWER BODY DUMBBELL WORKOUT
DAY 13	Rest Day
DAY 14	Upper Body Workout	45 Min SHOULDERS, BICEPS, TRICEPS DUMBBELL WORKOUT + CARDIO

WEEK 3

DAY 15	Lower Body Workout	45 Min LOWER BODY DUMBBELL WORKOUT + ABS
DAY 16	Full Body Workout	1 Hour Power – FULL BODY DUMBBELL WORKOUT
DAY 17	Rest Day
DAY 18	Upper Body Workout	45 Min UPPER BODY DUMBBELL WORKOUT
DAY 19	Lower Body Workout	45 Min LOWER BODY + SHOULDERS WORKOUT with DUMBBELLS
DAY 20	Rest Day
DAY 21	Push Workout	45 Min DUMBBELL ARMS & SHOULDER WORKOUT + CORE & CARDIO

WEEK 4

DAY 22	Pull Workout	40 Min DUMBBELL LOWER BODY WORKOUT
DAY 23	Lower Body Workout	1 Hour Power – FULL BODY DUMBBELL WORKOUT
DAY 24	Rest Day
DAY 25	Upper Body Workout	40 Min UPPER BODY DUMBBELL WORKOUT – Back, Chest, Rear Delts & Core
DAY 26	Lower Body Workout	40 Min DUMBBELL LEG WORKOUT – Quads, Calves, Adductors + Biceps
DAY 27	Rest Day
DAY 28	Push Workout	45 Min DB CHEST, SHOULDERS, TRICEPS WORKOUT + CARDIO

WEEK 5

DAY 29	Pull Workout	45 Min BACK, BICEPS & REAR DELTS WORKOUT with DUMBBELLS + ABS
DAY 30	Lower Body Workout	40 Min COMPLETE LOWER BODY WORKOUT
DAY 31	Rest Day
DAY 32	Upper Body Workout	1 Hour Power – UPPER BODY DUMBBELL WORKOUT + CARDIO
DAY 33	Lower Body Workout	40 Min LOWER BODY WORKOUT
DAY 34	Rest Day
DAY 35	Push Workout	45 Min CHEST, SHOULDERS, TRICEPS DUMBBELL WORKOUT + CARDIO

WEEK 6

DAY 36	Pull Workout	45 Min DB BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS
DAY 37	Lower Body Workout	1 Hour Power – LOWER BODY DUMBBELL WORKOUT + CORE
DAY 38	Rest Day
DAY 39	Upper Body Workout	50 Min UPPER BODY DUMBBELL WORKOUT + ABS
DAY 40	Lower Body Workout	40 Min LOWER BODY DUMBBELL WORKOUT + MOBILITY
DAY 41	Rest Day
DAY 42	Push Workout	45 Min DUMBBELL CHEST, SHOULDERS & TRICEPS + CARDIO

WEEK 7

DAY 43	Pull Workout	40 Min BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS
DAY 44	Lower Body Workout	40 Min LOWER BODY DUMBBELL WORKOUT + ABS
DAY 45	Rest Day
DAY 46	Full Body Workout	30 Min FULL BODY WORKOUT
DAY 47	Full Body Workout	1 Hour Strength – FULL BODY DUMBBELL WORKOUT
DAY 48	Rest Day
DAY 49	Push Workout	40 Min DUMBBELL CHEST, SHOULDERS & TRICEPS + CARDIO

WEEK 8

DAY 50	Pull Workout	40 Min DB BACK & BICEPS + REAR DELTS WORKOUT with DUMBBELLS
DAY 51	Lower Body Workout	40 Min LOWER BODY DUMBBELL WORKOUT + ABS
DAY 52	Rest Day
DAY 53	Full Body Workout	30 Min FULL BODY WORKOUT
DAY 54	Full Body Workout	1 Hour Strong – FULL BODY DUMBBELL WORKOUT
DAY 55	Rest Day
DAY 56	Push Workout	40 Min DUMBBELL ARMS & SHOULDER WORKOUT + CARDIO

WEEK 9

DAY 57	Lower Body Workout	40 Min LOWER BODY WORKOUT
DAY 58	Full Body Workout	1 Hour Strong – FULL BODY DUMBBELL WORKOUT
DAY 59	Rest Day
DAY 60	Pull Workout	45 Min CHEST & BACK + REAR DELTS WORKOUT with DUMBBELLS
DAY 61	Lower Body Workout	40 Min TOTAL LOWER BODY WORKOUT + SHOULDERS
DAY 62	Rest Day
DAY 63	Push Workout	40 Min DUMBBELL ARMS & SHOULDER WORKOUT + CARDIO

WEEK 10

DAY 64	Lower Body Workout	40 Min LOWER BODY WORKOUT
DAY 65	Full Body Workout	1 Hour Power – FULL BODY DUMBBELL WORKOUT
DAY 66	Rest Day
DAY 67	Push Workout	45 Min UPPER BODY DUMBBELL WORKOUT – Back, Chest, Rear Delts & Core
DAY 68	Lower Body Workout	50 Min COMPLETE LOWER BODY WORKOUT + Shoulders
DAY 69	Rest Day
DAY 70	Full Body Workout	75 Min FULL BODY DUMBBELL WORKOUT