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NEW CHALLENGE: Strong & Sculpted with Patrice - Progressive split for building strength, definition, and endurance in just 10 days

10-Day Challenge Trainer Series: Strong & Sculpted with Patrice

10-Day Challenge Trainer Series: Strong & Sculpted with Patrice A progressive split for building strength, definition, and endurance in just 10 days

37 Min/Day • 2 Weeks
  • Daily Duration Avg. 37 Minutes
  • Min. 32 Minutes
  • Max. 57 Minutes
  • Body Focus Upper Body, Core, Lower Body, Total Body
  • Training Type Cardiovascular, HIIT, Strength Training
  • Equipment Dumbbell, Mat

Overview

This 10-day strength challenge is designed to help you build lean muscle, increase muscular endurance, and progress through hypertrophy-based training using just dumbbells. With an intentional bodybuilding-style split, you'll alternate between upper body, lower body, and total core/cardio training across two weeks—each building on the last.

Who is this challenge for?
This challenge is perfect for intermediate to advanced exercisers who want efficient, results-driven strength training without spending hours in the gym. If you enjoy structured workouts with progression, tempo work, and focused muscle splits, this program is for you.

This program emphasizes controlled movements, progressive overload, and purposeful training. You’ll challenge your muscular strength, stability, power, balance, endurance, and core—all within a focused strength format. Over 10 days, you can expect to feel stronger, more sculpted, and more connected to your lifts.

What to expect
Workouts range from 30 to 45 minutes, with Week 1 focusing on foundational strength and efficiency, and Week 2 progressing in volume, difficulty, and time under tension.

You’ll follow a bodybuilding-inspired training split, including:

  • Upper Body Push Days (Chest, Shoulders, Triceps)
  • Upper Body Pull Days (Back & Biceps)
  • Lower Body Strength Days (Glutes, Hamstrings, Quads)
  • Core & Cardio Days to build stability, endurance, and dynamic control

Expect elements like:

  • Slow tempo reps for hypertrophy
  • Heavier compound sets
  • Unilateral control work
  • Glute-focused finishers
  • Cardio/core AMRAPs and EMOMs for metabolic finishers

Each week builds on the last to help you feel stronger, more capable, and more confident in your movements.

Equipment

  • All you need is a set of dumbbells and a mat. 

Format

  • 10 Days of training/5 workouts per week
  • Split-style training for focused muscle group targeting
  • Week 2 includes harder variations, more volume, and tempo-based progressions

Closing Notes
This 10-day challenge was built to do more than just work your muscles—it’s designed to help you move with purpose, train with intention, and feel stronger in your everyday life. If you're ready for focused workouts that push you just enough, progress you week to week, and leave you feeling powerful, this challenge is where you start.

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