2X / Week DB-Only Full Body Splits (Beginner Friendly)

Master the fundamentals of online learning, develop technical skills, and create a productive study environment for success.

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Course curriculum

1. Overview & Instructions (START HERE)
2. Downloading the Mobile App (Optional)
3. Weight Designations (How Much Weight Should You Use?)
4. What Going to "Failure" DOES and DOESN'T Mean!!
5. Adding Eccentric Emphasis
6. How to Claim Your FREE All-in-One Workout Journal! (via Program Rebate)
7. Supplement Instructions & Recommendations (Protein, Creatine, Collagen, Pre-Workout)
8. A Note on Stretching / Flexibility
9. General Tips, Terminology, Disclaimers
1. Squat / Deadlift Proper Form & Common Mistakes
2. How Body Proportions Affect Squat Form
3. Chest Press Proper Form & Common Mistakes
4. Bicep Curl Proper Form & Common Mistakes
5. Upright Row Proper Form & Common Mistakes
1. Warm Up | Rebounding Jumps (Optional Jump Rope)
2. Circuit Exercise 1 | Weighted Hip Thrusts (DB + Bench)
3. Circuit Exercise 2 | Bent Upwards Rows (DBs)
4. Circuit Exercise 3 | Hip Abductions with Optional Side-Plank (Optional DB)
5. Circuit Exercise 4 | Chest Press (DBs + Bench)
6. Circuit Exercise 5 | Palms-Up Curls (DBs)
7. Circuit Exercise 6 | Overhead Tricep Extensions (DB)
8. Finisher A | Front Squat to Overhead Press (DBs)
9. Finisher B | Crunches (Bodyweight)
1. Warm Up | Deep Air Squat Partials (Bodyweight)
2. Circuit Exercise 1 | Upwards Face-Pulls (DBs)
3. Circuit Exercise 2 | Forward Lunges (DBs)
4. Circuit Exercise 3 | Single-DB Pull-Overs (DB + Bench)
5. Circuit Exercise 4 | Good Mornings (DBs)
6. Circuit Exercise 5 | Hammer Curls (DBs)
7. Circuit Exercise 6 | Tricep Dips (Bench)
8. Finisher A | Burpees with Push-Ups (Bodyweight)
9. Finisher B | Elbow-to-Knee Crunches (Bodyweight)
1. Warm Up | Jumping Jacks (Bodyweight)
2. Circuit Exercise 1 | YTA Reverse Flys (DBs)
3. Circuit Exercise 2 | Sumo Deadlift (DBs)
4. Circuit Exercise 3 | YTA Flys (DBs + Bench)
5. Circuit Exercise 4 | Reverse Nordics (Bodyweight)
6. Circuit Exercise 5 | Lying Supinated Curls (DBs + Bench)
7. Circuit Exercise 6 | Tricep Kickbacks (DBs + Bench)
8. Finisher A | Squatting Head Circlers (DB)
9. Finisher B | Elevated Side-Dips (Bench)
1. Warm Up | Planked Leg Raises (Bodyweight)
2. Circuit Exercise 1 | Single-Arm Supported Rows (DB + Bench)
3. Circuit Exercise 2 | Cossack Side-to-Side Squats (DB)
4. Circuit Exercise 3 | Single-Arm Chest Press (DB + Bench)
5. Circuit Exercise 4 | Standard Deadlift (DBs)
6. Circuit Exercise 5 | Neutral Upright Rows (DBs)
7. Circuit Exercise 6 | Skull-Crushers (DBs)
8. Finisher A | Rotating Calf Raises (Bodyweight)
9. Finisher B | Sit-Ups (Bodyweight)
1. Warm Up | Rebounding Jumps (Optional Jump Rope)
2. Circuit Exercise 1 | Squeeze Press (DBs + Bench)
3. Circuit Exercise 2 | Split Squats (DBs)
4. Circuit Exercise 3 | Bent Single-DB Rows (DB)
5. Circuit Exercise 4 | Side-Plank Alternating Hip Abductions (Bodyweight)
6. Circuit Exercise 5 | Reverse Curls (DBs)
7. Circuit Exercise 6 | Overhead Tricep Extensions (DB)
8. Finisher A | Side-Squat to Lateral Raise (DB)
9. Finisher B | Side-Bends (DB)
1. Warm Up | Deep Air Squat Partials (Bodyweight)
2. Circuit Exercise 1 | 2-DB Pull-Overs (DBs + Bench)
3. Circuit Exercise 2 | Standing Hip Thrust Swings (DBs)
4. Circuit Exercise 3 | Elevated-Feet Push-Ups (Bench)
5. Circuit Exercise 4 | Sissy Squats (Bodyweight)
6. Circuit Exercise 5 | Wide Supinated Curls (DBs)
7. Circuit Exercise 6 | Tricep Dips (Bench)
8. Finisher A | Overhead Squat (DB)
9. Finisher B | Roll-Ups (Bodyweight)
1. Warm Up | Jumping Jacks (Bodyweight)
2. Circuit Exercise 1 | Shoulder Press (DBs)
3. Circuit Exercise 2 | Step-Ups (DBs + Bench)
4. Circuit Exercise 3 | Close-Grip Push-Ups (Bodyweight)
5. Circuit Exercise 4 | Copenhagen Adductor Plank (Bench)
6. Circuit Exercise 5 | Fast-Twitch Hang Pulls (DBs)
7. Circuit Exercise 6 | Bent-Knee Calf Raises (Bodyweight)
8. Finisher A | Push-Up & Row Combo (DBs)
9. Finisher B | Russian Twists (Bodyweight)
1. Warm Up | Planked Leg Raises (Bodyweight)
2. Circuit Exercise 1 | Bent Upwards Rows (DBs)
3. Circuit Exercise 2 | Reverse Lunges (DBs)
4. Circuit Exercise 3 | Chest Press (DBs + Bench)
5. Circuit Exercise 4 | Single-DB Front Squat (DB)
6. Circuit Exercise 5 | Tricep Kickbacks (DBs + Bench)
7. Circuit Exercise 6 | Compound Double-Flexion Curls (DBs)
8. Finisher A | Single-Arm Farmer's Carry (DB)
9. Finisher B | Push-Up Plus (Bodyweight)
1. Warm Up | Rebounding Jumps (Optional Jump Rope)
2. Circuit Exercise 1 | YTA Reverse Flys (DBs)
3. Circuit Exercise 2 | Weighted Hip Thrusts (DB + Bench)
4. Circuit Exercise 3 | YTA Flys (DBs + Bench)
5. Circuit Exercise 4 | Cossack Side-to-Side Squats (DB)
6. Circuit Exercise 5 | Skull-Crushers (DBs)
7. Circuit Exercise 6 | Lying Supinated Curls (DBs + Bench)
8. Finisher A | Burpees with Push-Ups (Bodyweight)
9. Finisher B | Elevated Leg Toe-Touches (Bodyweight)
1. Warm Up | Deep Air Squat Partials (Bodyweight)
2. Circuit Exercise 1 | Single-DB Pull-Overs (DB + Bench)
3. Circuit Exercise 2 | Bulgarian Split Squats (DB + Bench)
4. Circuit Exercise 3 | Single-Arm Chest Press (DB + Bench)
5. Circuit Exercise 4 | Hip Abductions with Optional Side-Plank (Optional DB)
6. Circuit Exercise 5 | Hammer Curls (DBs)
7. Circuit Exercise 6 | Overhead Tricep Extensions (DB)
8. Finisher A | Front Squat to Overhead Press (DBs)
9. Finisher B | Hollow Body Rockers (Bodyweight)
1. Warm Up | Jumping Jacks (Bodyweight)
2. Circuit Exercise 1 | Single-Arm Supported Rows (DB + Bench)
3. Circuit Exercise 2 | Overhead Forward Lunges (DB)
4. Circuit Exercise 3 | Squeeze Press (DBs + Bench)
5. Circuit Exercise 4 | Reverse Nordics (Bodyweight)
6. Circuit Exercise 5 | Zottman Curls (DBs)
7. Circuit Exercise 6 | Tricep Dips (Bench)
8. Finisher A | Squatting Head Circlers (DB)
9. Finisher B | Diagonal Leg Raises (DBs)
1. Warm Up | Planked Leg Raises (Bodyweight)
2. Circuit Exercise 1 | Elevated-Feet Push-Ups (Bench)
3. Circuit Exercise 2 | Standard Deadlift (DBs)
4. Circuit Exercise 3 | Upwards Face-Pulls (DBs)
5. Circuit Exercise 4 | Copenhagen Adductor Plank (Bench)
6. Circuit Exercise 5 | Wide Supinated Curls (DBs)
7. Circuit Exercise 6 | Close-Grip Push-Ups (Bodyweight)
8. Finisher A | Rotating Calf Raises (Bodyweight)
9. Finisher B | Roll-Ups (Bodyweight)
1. Warm Up | Rebounding Jumps (Optional Jump Rope)
2. Circuit Exercise 1 | Bent Single-DB Rows (DB)
3. Circuit Exercise 2 | Sumo Deadlift (DBs)
4. Circuit Exercise 3 | Chest Press (DBs + Bench)
5. Circuit Exercise 4 | Sissy Squats (Bodyweight)
6. Circuit Exercise 5 | Compound Bicep Curl (DBs)
7. Circuit Exercise 6 | Tricep Kickbacks (DBs + Bench)
8. Finisher A | Side-Squat to Lateral Raise (DB)
9. Finisher B | Elevated Side-Dips (Bench)
1. Warm Up | Deep Air Squat Partials (Bodyweight)
2. Circuit Exercise 1 | 2-DB Pull-Overs (DBs + Bench)
3. Circuit Exercise 2 | Good Mornings (DBs)
4. Circuit Exercise 3 | Shoulder Press (DBs)
5. Circuit Exercise 4 | Bent-Knee Calf Raises (Bodyweight)
6. Circuit Exercise 5 | Reverse Curls (DBs)
7. Circuit Exercise 6 | Skull-Crushers (DBs)
8. Finisher A | Push-Up & Row Combo (DBs)
9. Finisher B | Elbow-to-Knee Crunches (Bodyweight)
1. Warm Up | Jumping Jacks (Bodyweight)
2. Circuit Exercise 1 | Decline Push-Ups (Bench)
3. Circuit Exercise 2 | Step-Ups (DBs + Bench)
4. Circuit Exercise 3 | Fast-Twitch Hang Pulls (DBs)
5. Circuit Exercise 4 | Single-DB Front Squat (DB)
6. Circuit Exercise 5 | Lying Supinated Curls (DBs + Bench)
7. Circuit Exercise 6 | Overhead Tricep Extensions (DB)
8. Finisher A | Single-Arm Farmer's Carry (DB)
9. Finisher B | Push-Up Plus (Bodyweight)
1. 1. Warm Up | Serratus Anterior Upward Rotations - Bodyweight Version (Bench)
2. Circuit Exercise 1 | Eccentric-Overload Chest Press (DB + Bench)
3. Circuit Exercise 2 | Single-Leg Hip Thrusts (Bench)
4. Circuit Exercise 3 | Bent Fast-Twitch Reverse Flys (DBs)
5. Circuit Exercise 4 | Forward Rebounding Lunge to Overhead Press (DBs)
6. Circuit Exercise 5 | Eccentric-Overload Cheat Curls (DBs)
7. Circuit Exercise 6 | Skull-Crusher Rotating Combo (DBs)
8. Finisher A | Eccentric-Overload Pistol Squats (Bodyweight)
9. Finisher B | Leg Raise to Inverted Crunch Combo (Bench)

About this course

$149.00
158 lessons
1.5 hours of video content

Discover your potential, starting today

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2X / Week DB-Only Full Body Splits (Beginner Friendly)

Course curriculum

Program Overview, Instructions & Resources (DON'T SKIP!)

Proper Form Tutorials

Week 1 - Workout 1 (Wednesday)

Week 1 - Workout 2 (Saturday)

Week 2 - Workout 1 (Wednesday)

Week 2 - Workout 2 (Saturday)

Week 3 - Workout 1 (Wednesday)

Week 3 - Workout 2 (Saturday)

Week 4 - Workout 1 (Wednesday)

Week 4 - Workout 2 (Saturday)

Week 5 - Workout 1 (Wednesday)

Week 5 - Workout 2 (Saturday)

Week 6 - Workout 1 (Wednesday)

Week 6 - Workout 2 (Saturday)

Week 7 - Workout 1 (Wednesday)

Week 7 - Workout 2 (Saturday)

Week 8 - Workout 1 (Wednesday)

Week 8 - Workout 2 (Saturday)

About this course

Discover your potential, starting today