Full body. One kettlebell. 40 minutes.
Every session trains your entire body through a kettlebell complex and compound supersets. No muscle left behind.
Every Dungym session is a full-body workout. The kettlebell complex trains your legs (swings, squats), upper body (cleans, presses), and core (windmills) in one continuous flow. Then the superset adds focused compound work: bench press, pull-ups, RDLs, rows, and carries. 40 minutes, three times a week. Every major muscle group gets hit every 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
Total body in every session
The complex alone trains hips, quads, shoulders, back, and core. The superset adds focused work for chest, lats, hamstrings, and grip. Nothing is skipped.
40-minute sessions
Warm-up (5 min), complex (15 min), superset (15 min), finisher (5 min). Dense, efficient training that respects your time.
One kettlebell starts it all
The entire complex requires one kettlebell. Add a bench and pull-up bar for the supersets and you have a complete training setup.
Conditioning built in
Three rounds of the kettlebell complex with 90-120 second rests builds serious work capacity. You don't need separate cardio sessions.
Compound movements only
No isolation exercises. Every movement is multi-joint: swings, squats, presses, pull-ups, RDLs. More muscle recruited per rep, more efficiency per session.
Train three, rest four
Three full-body sessions per week gives you frequency and volume. Four rest days gives you recovery. The balance that builds muscle without breaking you down.
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. Full body training 3 times per week provides optimal training frequency for hypertrophy. Each muscle group gets trained 3 times per week (through the complex) plus targeted work through the supersets. Research supports this frequency for muscle growth.
Yes, because every minute is productive. Tempo-controlled reps with compound movements provide more stimulus per rep than fast, sloppy training. The supersets eliminate wasted rest time. Quality over quantity.
The program is intentionally minimal. Adding exercises extends sessions and reduces recovery. If you want more work, add light mobility on rest days or increase your kettlebell weight before adding volume.