You don’t need fancy machines or a packed gym to build an impressive physique. A well-structured 5-day dumbbell workout plan can deliver outstanding results when it’s built on proven training science.

Dumbbell Burn—programmed by Alexandra Mack, CPT—is a four-week, full-body plan designed to build strength, sculpt muscle, and improve endurance, all while keeping your workouts fresh and challenging.

EDITOR’S NOTE: Dana Santas, known as the “Mobility Maker,” is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book “Practical ...

This program follows a strategic push, pull, and legs split, allowing you to train every major muscle group with optimal recovery and intensity. Whether you train at home or in a commercial gym, ...