Marise G The Lady Trainer

Build Functional Strength - Boost Core Stability - Move with Ease, From Postpartum to Peak Performance

This 5-day dumbbell-only training program follows an upper/lower body split, finishing the week with a focused core and conditioning session. Days alternate between upper body (push/pull emphasis) and lower body (strength and stability), promoting balanced development and recovery. The final day targets your midsection and cardiovascular endurance to round out a complete, efficient routine.

You can repeat this program weekly, progressively overloading your muscles by increasing weight, adding extra sets, or slightly increasing reps. This approach ensures continual strength gains, improved endurance, and better overall fitness with minimal equipment.

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