Evo+ 5-Day Dumbbell Strength Series The Evo+ Dumbbell Strength Series is a 5-day progressive program designed to help you build strength, control, and endurance using just dumbbells and your own bodyweight. Each session follows a unique structure that targets the full body across a focused, results-driven week. Whether you train at home or in the gym, this series is built to challenge you without unnecessary complexity. You’ll start the week with Day 1: Upper Body Strength, a session that moves through heavy, medium, and light dumbbell blocks targeting the chest, shoulders, back, and arms. Core training and mobility-focused warm-up and cooldown rounds round out the session. Day 2: No-Repeat Lower Body Strength brings a high-volume, nonstop format with 30 minutes of lower body and core work—no repeated sets, just consistent effort. You’ll cycle through squats, lunges, bridges, and deadlifts using both bodyweight and dumbbells for a full lower-body challenge. Day 3: Low-Impact Strength gives your joints a break while keeping your body moving with bodyweight strength training. This session requires no equipment and focuses on control, balance, and total-body activation. It can be used as a standalone workout or part of a smart training progression. Day 4: Strength Challenge shifts to a higher-intensity upper body format using timed AMRAPs (as many rounds as possible). You’ll rotate through four blocks of pressing, rowing, and isolation work, all designed to push your strength and endurance while keeping rest short and movement quality high. Finally, Day 5: Lower Body Complexes finishes the week with a grind-style format—10 strength complexes organized by movement pattern. You’ll alternate between squats, hinges, lunges, and glute bridges in high-rep, continuous rounds that challenge both your muscular endurance and your mental grit. Each workout includes a warm-up, structured work phases, and cooldowns to support recovery. This program is ideal for those looking to commit to 5 focused days of training without spending hours in the gym. All you need is a set of dumbbells, some floor space, and the mindset to show up and evolve.