A dumbbell-only Push/Pull/Legs split for strength and muscle, not conditioning — six weeks, three days a week, load and reps that progress every session. No barbell, no gym membership, just a pair of dumbbells and a bench. Built for anyone ready to shift from HIIT Intro's conditioning focus to real hypertrophy work.

Six weeks of full-body HIIT with just a pair of dumbbells and a bench — no gym, no guesswork. Conditioning and muscle built together, with intensity that climbs every week. The entry point into Stephan's dumbbell programming, and the on-ramp to Advanced Metcon.

The direct sequel to HIIT Intro — same dumbbells, a completely different demand. Same three-day arc every week (EMOM, AMRAP, a fixed-rep Chipper), but the format escalates instead of the moves: six weeks build from a lighter tier to a Week 6 for-time finale that becomes your benchmark to beat. Built for graduates of HIIT Intro who are ready for the advanced tier.

Two weeks, three days a week, upper body only. Upper Sculpt strips out leg work entirely and focuses every session on push, pull, and full-upper strength - straight sets and reps, hypertrophy rep ranges, drawn from the same isolation work that anchors Push/Pull/Legs. Week 2 raises the rep ceiling and swaps in kneeling and single-side variants to add a stability challenge on top of the load.

Two weeks, three days a week, one focus: your core. Core Mini strips away everything but timed circuits, EMOMs, and AMRAP finishers that hit your abs, obliques, and trunk from every angle. No long warm-ups, no wasted sets - just fast, dense sessions you can fit in on a busy week. Week 2 pushes the pace and volume higher than Week 1, so you finish stronger than you started.

Two weeks, three days a week, built around movement patterns instead of muscle groups. Stability & Functional emphasizes unilateral loading and anti-rotation control - lower-body stability, upper-body stability, and full-body integration days, each built from single-side and single-leg variations. Week 2 raises the rep ceiling and swaps in single-leg and single-arm progressions to push the stability demand further.