Dumbbell Only workout program
A three-day full-body routine for home gyms or limited equipment. A bench and adjustable dumbbells are sufficient for most movements.
Beginner to intermediate · 3 days per week · 6–12 weeks
Open in LifterFull Body A
- Goblet Squat: 4 × 8-12 reps @ RPE 8
- Dumbbell Bench Press: 4 × 8-12 reps @ RPE 8
- Dumbbell Row: 4 × 8-12 reps @ RPE 8
- Dumbbell Shoulder Press: 3 × 8-12 reps @ RPE 8
- Dumbbell Curl: 3 × 10-15 reps @ RPE 8
Full Body B
- Bulgarian Split Squat: 4 × 8-12 reps @ RPE 8
- Dumbbell Bench Press: 3 × 10-15 reps @ RPE 8
- Dumbbell Row: 4 × 10-15 reps @ RPE 8
- Glute Bridge: 4 × 10-15 reps @ RPE 8
- Skull Crusher: 3 × 10-15 reps @ RPE 8
Full Body C
- Goblet Squat: 4 × 10-15 reps @ RPE 8
- Dumbbell Shoulder Press: 4 × 8-12 reps @ RPE 8
- Dumbbell Row: 4 × 8-12 reps @ RPE 8
- Dumbbell Fly: 3 × 10-15 reps @ RPE 8
- Hammer Curl: 3 × 10-15 reps @ RPE 8
- Farmer's Carry: 3 × 30-60 reps @ RPE 8