MUSCLE GAIN · BEGINNER · DUMBBELLS ONLY · 3 DAYS/WEEK
Posture Builder workout program
4 weeks of postural strength — rear delts, mid-traps, glutes, deep core. 3 sessions/week with dumbbells.
The workouts
Posterior Chain
- Face Pull4 × 15
- Rear Delt Reverse Fly (Dumbbell)3 × 12
- Band Pullaparts3 × 20
- Glute Bridge3 × 15
Stability
- Bird Dog3 × 10
- Dead Bug3 × 10
- Plank3 × 45s
- Side Plank3 × 30s
Mobility-Strength Blend
- Cat-Cow3 × 60s
- Scapular Pull Ups3 × 8
- Romanian Deadlift (Dumbbell)3 × 10
- Hip Thrust3 × 12
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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