There are four dumbbell workouts a week and each hits a different body part. Workout 1 targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible.

The program requires you to complete 4 workouts per week with each workout dedicated to specific body parts. Workout one focuses on chest & back, workout two on arms, workout three on legs & abs and workout four on shoulders.