Dumbbells Only Lvl 1

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This program is for those who have minimal equipment available. All you’ll need is a pair of dumbbells and an adjustable bench. For best results, you will need a variety of dumbbells, or adjustable dumbbells, so you can use different weights for various exercises. This is a 4-week program. Once you complete it, you can repeat it again, just be sure to aim to either use more weight or perform more reps. This will ensure you continue to progress and build muscle. You will train each body part 2x per week, which is very effective for muscle growth. There will be a total of 4 workouts per week. On your rest days, I recommend staying active by walking, or doing your favorite form of cardio. Schedule: - Day 1: Workout A - Day 2: Workout B - Day 3: Rest - Day 4: Workout C - Day 5: Workout D - Day 6: Rest - Day 7: Rest

Goal:
Lean Muscle
Weight Lifting, Arms, Back, Chest
4 weeks program 4 days/week
Level:
All Levels
Goal:
Lean Muscle
Weight Lifting, Arms, Back, Chest
4 weeks program 4 days/week
Level:
All Levels

Workouts

Upper/Lower Push Workout A
Upper/Lower Push Workout A
5.0
3
Bodybuilding, Functional, Glutes, Chest, All Levels, Upper Body, Toning, Arms, Lower Body, Home
Upper/Lower Pull - Workout B
Upper/Lower Pull - Workout B
5.0
1
Functional, Bodybuilding, All Levels, Arms, Toning, Glutes, Upper Body, Lower Body, Home, Back
Upper/Lower Push - Workout C
Upper/Lower Push - Workout C
5.0
2
Legs, Arms, Toning, Bodybuilding, All Levels, Upper Body, Abs & Core, Lower Body, Home, Functional
Upper/Lower Pull Workout D
Upper/Lower Pull Workout D
5.0
All Levels, Home, Arms, Upper Body, Glutes, Toning, Back, Bodybuilding, Functional, Lower Body
Upper/Lower Push Workout A
Upper/Lower Push Workout A
5.0
Functional, All Levels, Upper Body, Bodybuilding, Arms, Home, Chest, Glutes, Lower Body, Toning
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
/images/landing/features/reminders.pngframe
/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Saul Cervantes

Online personal trainer

Saul Cervantes has been training clients for over 10 years and has been on his own fitness journey since 2008. Over his career, he has acquired several certifications from highly accredited ogranizations, including CFSC, GMB and ISSA. He has helped countless clients transform into stronger, leaner and more athletic versions of themselves. What defines his training style is his attention to detail in programming and proper form. He has expertise in many fields, including functional strength training, gymnastics rings, bodyweight training, handstands, animal flow, bodybuilding and barbell strength training. Saul has also grown a significant following on Instagram and Youtube as “Spideyfit” and has inspired many to become their own hero through a combination of cosplay and fitness. In 2020, he and his wife Jaré (who is a certified Nutritionist) created their business Heroic Strength, where they team up to get clients impressive transformations through high quality training and nutrition programs. Now, you too can experience your own transformation with Heroic Strength here in the app, from anywhere in the world! Saul and Jaré live in Los Angeles with their two dogs Bolt and Spots. You can follow them on Instagram & YouTube @heroicstrength.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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