FLEX Dumbbell 1-Week Sample
This is a complete 5-day training week from FLEX Dumbbell program. When you join, you get access to both the Dumbbell and Full Gym tracks and can switch between them anytime.
What you get:
- New 6-week blocks every cycle
- Progress tracking in the app
- Video demos for every movement
- 1,500+ member community
- Access to both FLEX Dumbbell and FLEX Full Gym tracks
This is a preview. The full program lives in our app with progress tracking and video demos.
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
10 Glute Bridge March (5/5) 🎞
15 Anterior Tibialis Raise 🎞
30-Seconds Wall Sit Hold 🎞
PERFORMANCE WORK
3-4 Sets
8-12 Rear Foot Elevated Split Squat (Right) 🎞
Rest 30 seconds
8-12 Rear Foot Elevated Split Squat (Left)
Rest 90 seconds between sets
2-3 Sets
15-20 Single DB Good Mornings 🎞
Rest 30 seconds
20-30 Air Squats 🎞
Rest 60 seconds between sets
2-3 Sets
12-15 Bodyweight Single Leg Calf Raises (Right) 🎞
Rest 30 seconds
12-15 Bodyweight Single Leg Calf Raises (Left)
Rest 30 seconds between sets
CONDITIONING WORK (OPTIONAL)
For Time
Accumulate 50 Single Leg Double DB Deadlifts 🎞
Every minute, starting with 0:00 complete 10 bodyweight walking lunge steps (5/5) 🎞.
Pacing: Sustainable
DB Weight: M 50lb (22.5kg) / F 35lb (15kg)
Switch sides every 5 reps for the single leg deadlift. Use light weight or perform bodyweight variation. Stability and balance are just as important as lifting the weight.
COOL DOWN
2 Rounds
1-Minute Couch Stretch (each side) 🎞
1-Minute Figure 4 Stretch (each side) 🎞
1-Minute Standing Elevated Hamstring Stretch (each side) 🎞
10 Weighted Slow Dynamic Ankle Rocks (each side) 🎞
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
8 Banded Shoulder Dislocates 🎞
10 Banded Floor Press 🎞
30-Seconds Passive Hang 🎞 or Lat Stretch 🎞
PERFORMANCE WORK
3-4 Sets
4-6 “1-1-2” DB Bench Press 🎞
Rest 30 seconds
15-20 Banded Pull Over 🎞
Rest 60 seconds between sets
If you do not have somewhere to anchor a band for the pull overs, perform 12-20 DB pull overs 🎞 instead.
2-3 Sets
12-15 Supinated DB Chest Fly 🎞
Rest 30 seconds
5-7 Seated Supinated Alternating DB Bicep Curl (each side) 🎞
Rest 60 seconds between sets
If you do not have light enough dumbbells for the supinated DB chest fly, replace them with 12-20 Supinated Band Chest Fly’s 🎞.
CONDITIONING WORK (OPTIONAL)
For Time
Accumulate 50 Banded Tricep Push Down 🎞
Every minute, starting with 0:00 complete 5 burpees 🎞.
Pacing: Sustainable
Use a band for the tricep push down that allows you to get 20 to 25 reps before you’d need to stop. Break up reps as needed. If you do not have somewhere to anchor a band for the tricep push downs, perform 50 crush grip bench press 🎞 instead.
COOL DOWN
2 Rounds
1-Minute Lat Lean Stretch (each side) 🎞
1-Minute Rack or Door Assisted Pec Stretch (each side) 🎞
1-Minute Cross-Body Shoulder Stretch (each side) 🎞
1-Minute Overhead Tricep Stretch (each side) 🎞
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
6 Squat To Stand 🎞
8 Side Lying Thoracic Rotation (each side) 🎞
10 Seated Hip Flexor Lift Over (5/5) 🎞
PERFORMANCE WORK
3-4 Rounds
30-Seconds Weighted Sit-Up 🎞
Rest 10 seconds
30-Seconds Single Leg Elbow Plank (R) 🎞
Rest 10 second
30-Seconds Single Leg Elbow Plank (L)
Rest 10 seconds
30-Seconds Heel Tap Crunch 🎞
Rest 60 seconds between rounds
CONDITIONING WORK
8-10 Rounds
100ft Farmer’s Carry 🎞
3 Double DB Clean 🎞
3 Double DB Front Rack Squat 🎞
3 Double DB Shoulder To Overhead 🎞
Rest 1 minute between rounds
Pacing: Sustainable – Aggressive
Time Cap: 90 seconds / round
DB Weight: M 50lb (22.5kg) / F 35lb (15kg)
COOL DOWN
2 Rounds
1-Minute Cat/Cow (slow controlled reps) 🎞
1-Minute Kneeling Hip Flexor Stretch (each side) 🎞
1-Minute Supine Twist (each side) 🎞
1-Minute Child’s Pose with Side Reach (30 seconds each side) 🎞
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
10 Air Squat 🎞
10 Feet Elevated Frog Pump Hip Thrust 🎞
10 Hamstring Scoop (5/5) 🎞
PERFORMANCE WORK
3-4 Sets
10-15 Lateral Step-Down (R) 🎞
Rest 30 seconds
10-15 Lateral Step-Down (L)
Rest 60 seconds between sets
Start with a lower box than you think you need. Lower yourself using the working leg on the box and avoid leaning to the side or pushing off the floor. Begin with bodyweight and focus on slow, controlled reps.
2-3 Sets
10-15 Double DB RDL 🎞
Directly into
15-20 Weighted Glute Bridge 🎞
Directly into
20-25 Prone Banded Leg Curl 🎞
Rest 3-4 minutes between sets
Perform the prone banded leg curls with rapid movement.
CONDITIONING WORK
5 Rounds
400m Run
8 Goblet Kneel To Stand (4/4) 🎞
12 Box Jump 🎞
Pacing: Sustainable – Aggressive
DB Weight: M 50lb (22.5kg) / F 35lb (15kg)
Suggested Box Height: M 20-24″ (50-60cm) / F 16-20″ (40-50cm)
If you do not have access to a plyo box for the box jumps, perform 12 broad jumps 🎞 instead.
COOL DOWN
2 Rounds
1-Minute Dynamic Quad to Hamstring Stretch (each side) 🎞
1-Minute Seated Wide-Leg Straddle Fold 🎞
1-Minute Seated Glute Stretch (each side) 🎞
1-Minute Frog Pose 🎞
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Push-Up to Downward Dog 🎞
10 Diagonal Band Pull-Apart (5/5) 🎞
15 Banded Supinated Bicep Curl 🎞
PERFORMANCE WORK
3-4 Sets
8-12 Seated Arnold Press (Back Supported) 🎞
Rest 90 seconds between sets
If you do not have access to a bench with back support, perform the Arnold Press unsupported 🎞.
2-3 Sets
10-15 Double DB Supinated Bent Over Row 🎞
Directly into
15-20 Double DB Hammer Curl 🎞
Directly into
20-25 Banded Seated Row 🎞
Rest 3-4 minutes between sets
CONDITIONING WORK
AMRAP 15 Minutes
40 Double Under 🎞
30 Butterfly Sit-Up 🎞
20 Alternating Single Arm DB Snatch (10/10) 🎞
10 Push-Up 🎞
Pacing: Sustainable
DB Weight: M 50lb (22.5kg) / F 35lb (15kg)
COOL DOWN
2 Rounds
1-Minute Seated Bicep Stretch 🎞
30-Seconds Thread the Needle (each side) 🎞
30-Seconds Door or Rack Assisted Posterior Cuff Stretch (each side) 🎞
1-Minute Forward Fold with Arm Cross 🎞