M+ FitnessM+ Fitness

Programs

Find the program that fits your life.

The best program isn't the "optimal" one, it's the one you'll actually do. So M+ gives you a real library instead of one rigid plan. Match it to your goal, your equipment, your schedule, and where you are today.

Your goal

Building muscle, getting stronger, leaning out, and staying mobile are different jobs. The right structure and volume follow the goal, not a one-size template.

Your gear & schedule

A plan you can run with the dumbbells in your garage on three real days beats a perfect six-day gym split you'll skip by week two.

Your experience

Beginners need simple, repeatable patterns. Advanced lifters need more volume and variety. Choice lets the program meet you where you are.

Adherence is the single biggest driver of results, and adherence comes from fit. Every program below shows its full week and exercises, tap any training day to expand it. Switch any time in the app in one tap.

Chest & Biceps

Muscle 3 days/week Dumbbell Intermediate Custom split

The anchor program. Chest and arm focus three days a week with core work on off days.

MonChest & Biceps A
  • Dumbbell bench press3 × 10-12
  • Incline dumbbell press3 × 10-12
  • Push-ups2 × max
  • Dumbbell bicep curl3 × 10-12
  • Incline dumbbell curl2 × 10-12
  • Plank2 × 45 sec
TueOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
WedChest & Biceps B
  • Incline dumbbell flye3 × 12-15
  • Flat dumbbell flye3 × 12-15
  • Flat dumbbell press2 × 10-12
  • Hammer curl3 × 10-12
  • Concentration curl2 × 10-12
ThuOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
FriChest & Biceps A
  • Dumbbell bench press3 × 10-12
  • Incline dumbbell press3 × 10-12
  • Push-ups2 × max
  • Dumbbell bicep curl3 × 10-12
  • Incline dumbbell curl2 × 10-12
  • Plank2 × 45 sec
SatOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
SunRest

Progression: Rest 60-90 sec between sets. Leave 2-3 reps in reserve. All sets clean with reps in reserve: repeat weight next session. Top set feels easy two sessions running: add 5 lb.

Dumbbell Full-Body Foundations

General Fitness 3 days/week Dumbbell Beginner Full body

A gentle on-ramp that hits every major pattern three times a week with low joint stress. Good starting point or a deload block.

MonFull Body A
  • Goblet squat3 × 10-12
  • Dumbbell bench press3 × 10-12
  • One-arm dumbbell row3 × 10-12 per side
  • Dumbbell shoulder press2 × 10-12
  • Plank2 × 30-45 sec
TueRest
WedFull Body B
  • Dumbbell Romanian deadlift3 × 10-12
  • Incline dumbbell press3 × 10-12
  • Chest-supported dumbbell row3 × 10-12
  • Dumbbell bicep curl2 × 10-12
  • Dead bug2 × 10 per side
ThuRest
FriFull Body C
  • Dumbbell reverse lunge3 × 10 per side
  • Push-ups3 × max
  • Dumbbell pullover3 × 10-12
  • Lateral raise2 × 12-15
  • Bicycle crunch2 × 15 per side
SatRest
SunRest

Progression: Rest 60-90 sec. Keep 3 reps in reserve. When all sets hit the top of the range two sessions in a row, add 5 lb to that lift.

Home Push Pull Legs

Muscle 3 days/week Dumbbell Intermediate Push / pull / legs

Classic PPL condensed into three home sessions so each muscle group gets focused volume once a week.

MonPush
  • Dumbbell bench press3 × 8-10
  • Incline dumbbell press3 × 10-12
  • Dumbbell shoulder press3 × 10-12
  • Lateral raise3 × 12-15
  • Overhead dumbbell triceps extension3 × 10-12
TueOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
WedPull
  • One-arm dumbbell row3 × 10-12 per side
  • Chest-supported dumbbell row3 × 10-12
  • Dumbbell pullover3 × 10-12
  • Rear delt flye3 × 12-15
  • Dumbbell bicep curl3 × 10-12
  • Hammer curl2 × 10-12
ThuOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
FriLegs
  • Goblet squat3 × 10-12
  • Dumbbell Romanian deadlift3 × 10-12
  • Dumbbell reverse lunge3 × 10 per side
  • Dumbbell calf raise3 × 15
  • Plank2 × 45 sec
SatOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
SunRest

Progression: Rest 60-90 sec. Leave 2 reps in reserve on compounds, 1 on isolations. Add 5 lb when the top of the range is clean across all sets.

Dumbbell Upper / Lower

Muscle 4 days/week Dumbbell Intermediate Upper / lower

Each muscle group trained twice a week, the sweet spot for growth, with all four sessions doable at home.

MonUpper A
  • Dumbbell bench press4 × 8-10
  • One-arm dumbbell row4 × 10-12 per side
  • Seated dumbbell shoulder press3 × 10-12
  • Dumbbell bicep curl3 × 10-12
  • Overhead dumbbell triceps extension3 × 10-12
TueLower A
  • Goblet squat4 × 8-10
  • Dumbbell Romanian deadlift3 × 10-12
  • Dumbbell reverse lunge3 × 10 per side
  • Dumbbell calf raise3 × 15
  • Plank2 × 45 sec
WedRest
ThuUpper B
  • Incline dumbbell press4 × 10-12
  • Chest-supported dumbbell row4 × 10-12
  • Lateral raise3 × 12-15
  • Hammer curl3 × 10-12
  • Triceps kickback3 × 10-12
FriLower B
  • Dumbbell Bulgarian split squat3 × 8-10 per side
  • Dumbbell sumo deadlift3 × 10-12
  • Dumbbell step-up3 × 10 per side
  • Dumbbell calf raise3 × 15
  • Dead bug2 × 10 per side
SatRest
SunRest

Progression: Rest 75-90 sec. Keep 2 reps in reserve. Add 5 lb when the top of the range is clean on all sets two sessions running.

Lean & Strong 40+

Fat Loss 3 days/week Dumbbell Intermediate Full body

Strength-preserving lifting paired with short conditioning finishers, built to keep muscle while dropping fat. Pairs well with walking and an IF window.

MonFull Body Strength + Finisher
  • Goblet squat3 × 10-12
  • Dumbbell bench press3 × 10-12
  • One-arm dumbbell row3 × 10-12 per side
  • Dumbbell shoulder press2 × 10-12
  • Dumbbell swing3 × 15
TueOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
WedFull Body Strength + Finisher
  • Dumbbell Romanian deadlift3 × 10-12
  • Incline dumbbell press3 × 10-12
  • Chest-supported dumbbell row3 × 10-12
  • Lateral raise2 × 12-15
  • Renegade row3 × 8 per side
ThuOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
FriFull Body Strength + Finisher
  • Dumbbell reverse lunge3 × 10 per side
  • Push-ups3 × max
  • Dumbbell pullover3 × 10-12
  • Dumbbell bicep curl2 × 10-12
  • Goblet squat2 × 20
SatOff-Day Abs
  • Plank2 × 30-45 sec
  • Dead bug2 × 10 per side
  • Bicycle crunch2 × 15 per side
  • Reverse crunch2 × 12
  • Standard sit-up4 × 15
SunRest

Progression: Rest 45-60 sec on lifts to keep density up. Keep 2 reps in reserve on strength moves. Hold weight while cutting; add 5 lb only when a lift feels easy across all sets.

Dumbbell 5-Day Sculpt

Muscle 5 days/week Dumbbell Advanced Body-part split

Higher-frequency body-part focus for training most weekdays and resting the weekend. Highest volume in the catalog.

MonChest
  • Dumbbell bench press4 × 8-10
  • Incline dumbbell press3 × 10-12
  • Flat dumbbell flye3 × 12-15
  • Incline dumbbell flye3 × 12-15
  • Push-ups2 × max
TueBack
  • One-arm dumbbell row4 × 10-12 per side
  • Chest-supported dumbbell row3 × 10-12
  • Dumbbell pullover3 × 10-12
  • Dumbbell shrug3 × 12-15
  • Rear delt flye3 × 12-15
WedShoulders
  • Seated dumbbell shoulder press4 × 10-12
  • Arnold press3 × 10-12
  • Lateral raise4 × 12-15
  • Front raise3 × 12
  • Upright row3 × 10-12
ThuLegs
  • Goblet squat4 × 10-12
  • Dumbbell Romanian deadlift3 × 10-12
  • Dumbbell Bulgarian split squat3 × 8-10 per side
  • Dumbbell step-up3 × 10 per side
  • Dumbbell calf raise4 × 15
FriArms & Core
  • Dumbbell bicep curl3 × 10-12
  • Hammer curl3 × 10-12
  • Concentration curl2 × 10-12
  • Overhead dumbbell triceps extension3 × 10-12
  • Triceps kickback3 × 10-12
  • Plank2 × 45 sec
SatRest
SunRest

Progression: Rest 60-90 sec. Leave 1-2 reps in reserve. Add 5 lb when the top of the range is clean across all sets.

Minimalist Strength

Strength 3 days/week Dumbbell Intermediate Full body

Low exercise count, heavier loads, longer rests. Focus is getting stronger on a handful of big lifts rather than chasing volume.

MonStrength A
  • Goblet squat4 × 6-8
  • Dumbbell bench press4 × 6-8
  • One-arm dumbbell row4 × 6-8 per side
  • Plank3 × 45 sec
TueRest
WedStrength B
  • Dumbbell Romanian deadlift4 × 6-8
  • Seated dumbbell shoulder press4 × 6-8
  • Chest-supported dumbbell row4 × 8-10
  • Dumbbell bicep curl3 × 8-10
ThuRest
FriStrength C
  • Dumbbell Bulgarian split squat3 × 6-8 per side
  • Incline dumbbell press4 × 6-8
  • Dumbbell pullover3 × 8-10
  • Overhead dumbbell triceps extension3 × 8-10
SatRest
SunRest

Progression: Rest 2-3 min between sets. Leave 1-2 reps in reserve. Work in the 5-8 range; add 5 lb when you hit the top of the range on all sets.

Bodyweight Anywhere

General Fitness 3 days/week Bodyweight Beginner Full body

No equipment at all, for travel or days away from the dumbbells. Progress by adding reps and slowing the tempo.

MonBodyweight A
  • Bodyweight squat3 × 15-20
  • Push-ups3 × max
  • Reverse lunge3 × 10 per side
  • Superman3 × 12
  • Plank2 × 45 sec
TueRest
WedBodyweight B
  • Split squat3 × 10-12 per side
  • Incline push-ups3 × max
  • Glute bridge3 × 15
  • Bird dog3 × 10 per side
  • Side plank2 × 30 sec per side
ThuRest
FriBodyweight C
  • Wall sit3 × 45 sec
  • Push-ups3 × max
  • Single-leg glute bridge3 × 10 per side
  • Dead bug3 × 10 per side
  • Bicycle crunch2 × 15 per side
SatRest
SunRest

Progression: Rest 45-60 sec. When you can clear the top of every range comfortably, add reps or move to a harder variation (feet elevated, one-and-a-half reps, slower lowering).

Full-Gym Upper / Lower

Muscle 4 days/week Full Gym Intermediate Upper / lower

Barbell and machine version of the upper/lower split for when you have full equipment. Twice-weekly frequency per muscle group.

MonUpper A
  • Barbell bench press4 × 6-8
  • Lat pulldown4 × 10-12
  • Seated cable row3 × 10-12
  • Overhead press3 × 8-10
  • Cable triceps pushdown3 × 12-15
  • Barbell curl3 × 10-12
TueLower A
  • Barbell back squat4 × 6-8
  • Romanian deadlift3 × 8-10
  • Leg press3 × 12-15
  • Leg curl3 × 12-15
  • Standing calf raise4 × 15
WedRest
ThuUpper B
  • Incline barbell press4 × 8-10
  • Chest-supported row4 × 10-12
  • Cable lateral raise3 × 15
  • Face pull3 × 15
  • Incline dumbbell curl3 × 10-12
  • Overhead cable triceps extension3 × 12-15
FriLower B
  • Trap bar deadlift4 × 6-8
  • Bulgarian split squat3 × 8-10 per side
  • Leg extension3 × 12-15
  • Seated leg curl3 × 12-15
  • Seated calf raise3 × 15
SatRest
SunRest

Progression: Rest 90-120 sec on compounds. Keep 2 reps in reserve. Add weight (5 lb upper, 10 lb lower) when the top of the range is clean on all sets.

Full-Gym Push Pull Legs

Muscle 6 days/week Full Gym Advanced Push / pull / legs

Highest frequency and volume, six training days with one rest day. For experienced lifters with time and recovery to spare.

MonPush A
  • Barbell bench press4 × 6-8
  • Overhead press3 × 8-10
  • Incline dumbbell press3 × 10-12
  • Cable lateral raise3 × 15
  • Cable triceps pushdown3 × 12-15
TuePull A
  • Deadlift3 × 5
  • Lat pulldown4 × 10-12
  • Seated cable row3 × 10-12
  • Face pull3 × 15
  • Barbell curl3 × 10-12
WedLegs A
  • Barbell back squat4 × 6-8
  • Romanian deadlift3 × 8-10
  • Leg press3 × 12-15
  • Leg curl3 × 12-15
  • Standing calf raise4 × 15
ThuPush B
  • Incline barbell press4 × 8-10
  • Seated dumbbell shoulder press3 × 10-12
  • Cable flye3 × 12-15
  • Lateral raise3 × 15
  • Overhead cable triceps extension3 × 12-15
FriPull B
  • Chest-supported row4 × 10-12
  • Lat pulldown3 × 12-15
  • Straight-arm pulldown3 × 12-15
  • Rear delt flye3 × 15
  • Hammer curl3 × 10-12
SatLegs B
  • Trap bar deadlift4 × 6-8
  • Bulgarian split squat3 × 8-10 per side
  • Leg extension3 × 12-15
  • Seated leg curl3 × 12-15
  • Seated calf raise4 × 15
SunRest

Progression: Rest 90-120 sec on compounds, 60 sec on isolations. Leave 1-2 reps in reserve. Add weight when the top of the range is clean across all working sets.

Mobility & Core Reset

Mobility 3 days/week Bodyweight Beginner Full body

Low-intensity mobility and core work for recovery weeks, stiff mornings, or alongside a heavier program. Keeps the daily habit without loading the joints.

MonMobility Flow
  • Cat-cow2 × 10
  • World's greatest stretch2 × 5 per side
  • Hip flexor stretch2 × 30 sec per side
  • Thoracic rotation2 × 8 per side
  • Dead bug2 × 10 per side
TueRest
WedCore & Stability
  • Plank3 × 45 sec
  • Side plank2 × 30 sec per side
  • Bird dog3 × 10 per side
  • Glute bridge3 × 15
  • Standing calf raise2 × 20
ThuRest
FriMobility Flow
  • Cat-cow2 × 10
  • Deep squat hold3 × 30 sec
  • Downward dog to cobra2 × 8
  • Shoulder pass-through2 × 10
  • Dead bug2 × 10 per side
SatRest
SunRest

Progression: This is not a loading program. Progress by increasing range of motion and hold times, and by moving more smoothly through each flow.

Pick one and start today.

Every program is built in. Choose one in the app, and your first session is on the Today tab, ready to log.

Downloadon the App Store