MINIMAL EQUIPMENT

5 DAY

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@doitlikedani
 Day #1: Lower Strength
Day #2: Upper Strength
Day #3: Rest OR Cardio
Day #4: Lower Hypertrophy
Day #5: Upper Hypertrophy
Day #6: Full Body
Day #7: Complete Rest

Day #1 can start on any day of the week where it makes the

most since for your schedule. Just be sure to follow the days in
order as they're laid out.

Tip: determine which day will be Day #1 based off of which 2 days you

want your non-lifting days to fall on.⠀

EXAMPLE
Monday Day #1
Tuesday Day #2
Wednesday Day #3
Thursday Day #4
Friday Day #5
Saturday Day #6
Sunday Day #7
Equipment

Needed:
2 pairs of Dumbbells
- One lighter pair (10's, 12's, 15's)
- One heavier pair (20's, 25's, 30's +)

Modification Tip:

Use gallon jugs of water in place of dumbbells.

Take out & add water to adjust weight.

1 Glute Loop or
Hip Circle
 DAY #1

Lower Body Strength

Exercise Notes Sets Reps Rest 

Hip circle on, slightly above knees. 20-30

Knee Banded 1
Get into a half squat to make it more 3 each
Lateral Side Steps
challenging. min
way

3 second pause at the bottom of

DB Front 2-3
each rep. Put hip circle on for 4 8-12
Squat
more resistance. min

3 second pause at the top of

DB 2-3
each rep. Put hip circle on for 4 8-12
Hip Thrust
more resistance. min

Single Leg AKA Bulgarian Split Squat 8-12 1-2

4
DB Split Squat each min

Single Leg Be sure to keep hips square to the 8-12 1-2

4
DB RDL ground and do not open them up. each min

Side Lying Use ankle weights if 20-30

3 Supeset
Leg Raise you have them. each
1-2
min
Bench Leg Raise For core 3 15-20
OR Bench Kicks

@doitlikedani
 DAY #2

Upper Body Strength

Exercise Notes Sets Reps Rest 

DB Seated 2-3
4 8-12
Shoulder Press min

DB Elbow 2-3
4 8-12
Out Row min

Flat or Incline bench.

DB 1-2
Pause at the bottom of each rep to 4 8-12
Bench Press
increase difficulty. min

DB
4 8-12
Pullover Supeset

2
min
Pushups 4 AMRAP

Standing One arm at a time.

8-12 1
Single Arm Hold a DB in each hand, with one arm 4
at your side. each min
DB OHP

DB Pause at the top of each rep, 8-12

3 Supeset
Hammer Curl alternating arms. each
1-2
One arm at a time, overhead. Use
min
Single Arm DB 8-12
Tricep Extension opposite arm to stabilize elbow. 3
each

@doitlikedani
 DAY #3

Rest OR Cardio
 DAY #4

Lower Body Hypertrophy

Exercise Notes Sets Reps Rest 

To increase difficulty, do not stand up all the way 2-3

DB RDL but rather stop at roughly 75% at the top. This will 4 20
keep constant tension on the hamstrings. min

DB  Use a hip circle to increase 2-3

4 20
Hip Thrust resistance/difficulty min

Wide stride. Push through the heel of

DB your front foot. Hold DB's above head to 12-15 1-3
4
Walking Lunge increase difficulty. each min

DB Knee Banded for more resistance. 3 20

Goblet Squat Supeset

1-2
Frog Reverse min
3 20-30
Hyper

Single Leg Back on the ground, one foot in the

20 1
Foot Elevated air, one foot on the bench. Push 3
through the heel that's on the bench. each min
Glute Bridge

Sit Ups Bodyweight - place your toes under 3 10-20 Supeset

something to keep you stable.
1-2
Place toes on something so heels are min
Standing 20-30
Calf Raise
at a decline. Hold DB's either in hand 3
each
or on shoulders.

@doitlikedani
 DAY #5

Upper Body Hypertrophy

Exercise Notes Sets Reps Rest 

Standing DB 2-3
4 12-15
Arnold Press min

Narrow Grip Both arms at the same time. 1-3

DB Row Squeeze shoulder blades together. 4 12-15
min
If DB heavy enough, do 1 arm at a time.

DB Fly Flat or Incline bench. 4 12-15 Supeset

1-2
4 12-15 min
DB Lateral Raise

DB Reverse Fly Standing - bent over. 4 12-15 1

min

12-15 1
DB Front Raise Alternating one arm at a time. 4
each min

Close Grip 3 AMRAP

Start on your knees if need be. Supeset
Push Ups
1-2
As long min
Plank 3 as
possible

@doitlikedani
 DAY #6

Full Body

Exercise Notes Sets Reps Rest 

DB Military 2-3
Seated OR Standing. 4 15-20
Press min

DB Single Leg 15-20 1-3

Bodyweight to decrease difficulty. 3 min
Split squat each

DB Chest 1-2
Both arms at the same time. 4 15-20
Assisted Row min

DB 1-2
Glute Bridge
4 30 min

Seated DB 12-15
Curl Alternating, one arm at a time. 4 Supeset
each
1-3
Lay on your stomach on a bench. min
Lying DB Knees will be at the end of the bench. 4 10-15
Leg Curl Place a DB between your feet.

DB Tricep Standing, bent over, both arms at the

3 15-20 Supeset
Kickback same time.
1-2
min
Knee Banded 20-30
Fire Hydrant
3 each

@doitlikedani
 DAY #7

Complete Rest