Dumbbell-Only Full Body Workout
A pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.
About the program
Dumbbells cover every basic pattern: squat, bench press (on a bench, a ball or the floor), bent-over row, overhead press and stiff-legged deadlift. Days A and B alternate. Adjustable dumbbells work best — legs need more weight than shoulders.
Rest 60–90 seconds between sets; about 40 minutes per session.
Who it is for
Anyone training at home with dumbbells — from beginners to people keeping fit without a gym membership.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Day A
15 sets
Day B
15 sets
How to progress
Double progression: build every set to 12–15 reps, then go heavier. No heavier dumbbells? Slow the lowering to 3–4 seconds and pause at the bottom.
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