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Dumbbell-Only Full Body
Beginner3 days/weekDumbbell
Three full-body days using nothing but dumbbells - built for home gyms and crowded commercial floors. Every major muscle group gets direct work each week.
Who it's for
Anyone training at home with a pair of adjustable dumbbells, or who simply prefers dumbbell work.
How to run it
Train three non-consecutive days per week. Pick a weight that leaves one or two reps in reserve, and add reps before adding weight.
Day 1
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | 10 |
| Dumbbell Bench Press | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Dumbbell Lateral Raise | 2 | 15 |
| Plank | 3 | 45s |
Day 2
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Romanian Deadlift | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Lunge | 3 | 10 |
| Hammer Curl | 2 | 12 |
| Russian Twist | 3 | 20 |
Day 3
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat | 3 | 10 |
| Incline Dumbbell Bench Press | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Dumbbell Rear Delt Fly | 2 | 15 |
| Dumbbell Calf Raise | 3 | 15 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
Chest
6
Shoulders
4.8
Back
4.3
Biceps
5
Triceps
4.5
Core
4.9
Quads
9
Hams
3.8
Glutes
10.5
Calves
3
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Origin: A Print a Workout house template, balance-checked with our muscle coverage engine.