4 Week DB Program
Gain Muscle with Kelly Diller
This program uses dumbbells only and is for building strength and gaining muscle.
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (16)
5/5
0
50 min
5/5
0
60 min
5/5
0
60 min
5/5
0
50 min
5/5
0
60 min
+11 sessions more
Details
Category
Full Body
Level
All Levels
Equipment
Free weights
Location
Home
Frequently Asked Questions
What are the goals of this program?
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve posture
Improve mental health
What equipment do I need for this program?
You’ll need a set of dumbbells ranging in weights as well as a bench and a mat.
Who are these workouts for (skill-level)?
The workouts are designed for all levels
Beginners: go slow, use less weight, use longer rest periods, and focus on form
Advanced: increase weight, reps and reduce rest time as you progress
What’s the schedule?
Weight training 3-4 times per week;
2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk.
1 full rest day is recommended.
What if I miss a workout?
Just skip that day and move on or start back where you skipped. The key is to not work the same muscles each day. Make sure to add in rest days each week.
Are there any modifications for the exercises?
Yes! If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
Frequently Asked Questions
What are the goals of this program?
Increase overall lean muscle mass
Get lean and burn fat
Build core strength
Improve posture
Improve mental health
What equipment do I need for this program?
You’ll need a set of dumbbells ranging in weights as well as a bench and a mat.
Who are these workouts for (skill-level)?
The workouts are designed for all levels
Beginners: go slow, use less weight, use longer rest periods, and focus on form
Advanced: increase weight, reps and reduce rest time as you progress
What’s the schedule?
Weight training 3-4 times per week;
2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, play sports, go for a hike or a long walk.
1 full rest day is recommended.
What if I miss a workout?
Just skip that day and move on or start back where you skipped. The key is to not work the same muscles each day. Make sure to add in rest days each week.
Are there any modifications for the exercises?
Yes! If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
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Comments
D
Deb • 10mo ago
👍🙏🏼❤️😀