Build MuscleImprove FitnessBeginnerDemo content

Home Program 01

Placeholder description for a home dumbbell template.

Goal
Build Muscle
Level
Beginner
Duration
Placeholder
Days / week
4
Session
45 min
Location
Home

Weekly schedule

Demo structure only — exercises, sets, reps, rest and progression are placeholders.

Day 1

Push
  • Exercise Placeholder 013 × 10
  • Exercise Placeholder 023 × 10
  • Exercise Placeholder 033 × 10
  • Exercise Placeholder 043 × 12

Day 2

Pull
  • Exercise Placeholder 013 × 10
  • Exercise Placeholder 023 × 10
  • Exercise Placeholder 033 × 10
  • Exercise Placeholder 043 × 12

Day 3

Legs
  • Exercise Placeholder 013 × 10
  • Exercise Placeholder 023 × 10
  • Exercise Placeholder 033 × 10
  • Exercise Placeholder 043 × 12

Day 4

Full Body
  • Exercise Placeholder 013 × 10
  • Exercise Placeholder 023 × 10
  • Exercise Placeholder 033 × 10
  • Exercise Placeholder 043 × 12