Monster DB Workout


  • 12 Weeks of Challenging Workouts
  • Warm up, Mobility, and Optional 4th Day Workouts for Advanced Users
  • Video and Photo Movement Library


These challenging workouts will build strength, power, and endurance. Dumbbells are an inexpensive and efficient way to train anywhere with no gym membership required. Train at home, on the go, and while traveling. This program will train imbalances in muscle strength, coordination, and mobility and is a great progression to Olympic lifts and more complex barbell work. Follow along the with the movement library for video demonstrations and coaching cues of each movement. This training plan covers 12 weeks of total body workouts, training 3-4 days per week.


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Perform this warm up before each dumbbell workout.
Add these movement patterns to your routine to aid in recovery, reduce injury, and promote mobility and flexibility.
Use these optional 4th workouts if you are following the 4 training days per week program.