Push. Pull. Carry. Repeat.
A clean 3-day split. Every session starts with the kettlebell complex, then focuses on one movement pattern.
The Dungym program uses a push/pull/carry split across three days. Monday is bench press, rows, and anti-extension. Wednesday is pull-ups, Pallof press, and anti-rotation. Friday is RDLs, dead bugs, and farmer's carries. Every session opens with the same kettlebell complex for conditioning. This split covers every movement pattern with enough volume to grow and enough rest to recover.
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
Monday: Push + Anti-Extension
Bench press and barbell rows paired in a superset. Hanging leg raises as finisher. Upper body horizontal pressing with core stability.
Wednesday: Pull + Anti-Rotation
Pull-ups and Pallof press paired in a superset. Cossack squats as finisher. Vertical pulling with rotational stability.
Friday: Carry + Total Body
RDLs and dead bugs paired in a superset. Farmer's carries as finisher. Posterior chain strength with loaded carries.
Same complex, different focus
The kettlebell complex (swings, cleans, squats, presses, windmills) opens every session. Then the superset targets a specific pattern for focused volume.
Balanced programming
Push and pull are balanced. Horizontal and vertical movements are balanced. Anterior and posterior chain work is balanced. No imbalances, no weak links.
Recovery built in
Each movement pattern gets trained once per week directly, with indirect work from the daily complex. Four rest days per week for full recovery.
Simple pricing. No gimmicks.
Try Day 1 free. Subscribe to unlock the full program and track your progress.
Monthly
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- Full program access
- Log sets, reps, and weight
- Session history
- Progress charts
- Built-in rest timer
- Works on any device
Frequently asked questions
A training split that organizes workouts by movement pattern. Push day focuses on pressing movements (bench press). Pull day focuses on pulling movements (pull-ups). Carry day focuses on hip hinge and loaded carries (RDLs, farmer's carries).
The kettlebell complex already trains legs every session (front squats, swings). The carry day adds RDLs for posterior chain and farmer's carries for total body strength. This avoids redundancy and covers patterns a traditional PPL misses.
Yes, because the kettlebell complex provides indirect volume for every pattern every session. Your legs, shoulders, and core get trained three times per week through the complex. The superset adds focused volume on top.