Dumbbells Only
Beginner 3 days a week Dumbbells only General fitness
For home, condo gyms and hotel trips. A pair of dumbbells and a bench is all you need.
Weekly schedule
Alternate A and B, three days a week. Each session has 17 working sets on average and takes about 41 minutes.
The workouts
Dumbbell Full Body A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet Squat | 3 × 10-12 | 1:30 |
| Dumbbell Bench Press | 3 × 8-12 | 1:30 |
| Dumbbell Row | 3 × 10-12 | 1:15 |
| Seated Dumbbell Press | 3 × 10-12 | 1:15 |
| Dumbbell Curl | 2 × 12-15 | 1:00 |
| Plank | 2 × 30-45s | 1:00 |
Dumbbell Full Body B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell Romanian Deadlift | 3 × 10-12 | 1:30 |
| Bulgarian Split Squat | 3 × 8-10 | 1:15 |
| Incline Dumbbell Press | 3 × 10-12 | 1:15 |
| Chest-Supported Dumbbell Row | 3 × 10-12 | 1:15 |
| Lateral Raise | 3 × 12-15 | 1:00 |
| Dumbbell Skull Crusher | 2 × 10-12 | 1:00 |
How to progress
- Pick a weight you can lift for the top of the rep range with 1–2 reps left in the tank.
- Each session, try to add a rep. When every set hits the top of the range, add the smallest weight jump (2.5 kg on barbells, 1–2 kg on dumbbells) and start back at the bottom.
- Rest 1–2 minutes on small exercises and 2–3 minutes on squats, presses and rows.
- Expect to add weight almost every week for the first few months. That's normal, and it's the fun part.
Reps like "8-12" are a range: stay in it, and add weight once you reach the top on every set. Eat enough protein (about 1.6–2.2 g per kg of body weight) or the plan can't do its job.
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