Three days a week. That's all you need.
Monday push. Wednesday pull. Friday carry. A kettlebell complex every session, plus hypertrophy supersets.
You don't need to train 6 days a week. Dungym is a 3-day program where every session counts. Each day opens with a kettlebell complex for conditioning, then moves to a focused superset (push day, pull day, carry day). Tempo-controlled reps, built-in rest timers, and progress tracking. About 40 minutes per session.
Today's workout
Track your sets
Progress over time
3
days/week
40
min/session
1
kettlebell
$5
per month
The program
Built around the kettlebell complex.
Every session opens with a kettlebell complex: swings, cleans, squats, presses, windmills. Functional strength and conditioning in one continuous flow. Then a focused hypertrophy superset and finisher.
Mon
Push / Anti-Extension
Complex + superset + finisher
Wed
Pull / Anti-Rotation
Complex + superset + finisher
Fri
Carry / Total Body
Complex + superset + finisher
Workout tracking
Log every set. Know where you stand.
Track weight, reps, and RPE for every exercise. The app remembers your last session so you know exactly what to beat. Built-in rest timer keeps you honest between sets.
- ◆Log sets as you go: weight, reps, notes
- ◆See your last session's numbers inline
- ◆Rest timer with audio cues
- ◆Tempo guidance on every exercise
Track your sets
Progress
Watch your numbers go up.
Every session you save builds your history. See your weights and reps trend over time with simple progress charts. Know when it's time to move to a heavier bell.
- ◆Progress charts for every exercise
- ◆Session history with full details
- ◆Track weight and reps over time
- ◆Clear signal when it's time to progress
Session history
Program design
Opinionated. On purpose.
This isn't a random workout generator. It's a single, carefully designed program. Every exercise, every tempo, every rep range has a reason. You don't have to think. Just follow the plan.
- ◆Kettlebell complex for conditioning and strength
- ◆Hypertrophy supersets for muscle
- ◆Tempo-controlled reps for real time under tension
- ◆Push / pull / carry split across three days
Today's workout
Push / Pull / Carry split
Monday: bench press and rows. Wednesday: pull-ups and anti-rotation. Friday: RDLs and farmer's carries. Every movement pattern covered.
Kettlebell complex every day
Swings, clean-squat-press, and windmills. Three rounds to start every session. Builds your conditioning base without separate cardio.
Real rest days
Train Monday, Wednesday, Friday. Rest Tuesday, Thursday, Saturday, Sunday. Recovery is when adaptation happens.
40-minute sessions
5-minute warm-up, 15-minute complex, 15-minute superset, 5-minute finisher. Dense, efficient training.
Sustainable for years
Three days is a frequency you can maintain long-term. No burnout, no overtraining, no schedule conflicts.
Progressive overload
Track your weights and reps. Move up when the prescribed work feels controlled. Simple linear progression.
Simple pricing. No gimmicks.
Try Day 1 free. Subscribe to unlock the full program and track your progress.
Monthly
Cancel anytime
- Full program access
- Log sets, reps, and weight
- Session history
- Progress charts
- Built-in rest timer
- Works on any device
Frequently asked questions
Yes. Research consistently shows that training each muscle group 2-3 times per week is optimal for hypertrophy. The kettlebell complex hits everything every session, and the supersets provide targeted volume.
Rest. Light walking, mobility work, or Zone 2 cardio are fine. Don't add extra lifting. The program is designed around the recovery built into the schedule.
Yes, as long as you keep a rest day between sessions. Tuesday/Thursday/Saturday works just as well. The key is the rest day between each session.