Dumbbell Only Program
A complete 4-day program using nothing but dumbbells. Perfect for home gyms or when the gym is packed.
4 days a week · 10 weeks · Beginner · free in full
Upper Push — Chest, Shoulders, Triceps
- DB Bench Press: 4 × 8-12, rest 90s
- DB Shoulder Press: 3 × 10-12, rest 90s
- DB Incline Press: 3 × 10-12, rest 90s
- DB Lateral Raises: 3 × 12-15, rest 1 min
- DB Overhead Extension: 3 × 12-15, rest 1 min
Lower Body — Quads, Hamstrings, Glutes
- DB Goblet Squat: 4 × 10-12, rest 90s
- DB Romanian Deadlift: 3 × 10-12, rest 90s
- DB Lunges: 3 × 10 each, rest 90s
- DB Step-ups: 3 × 10 each, rest 1 min
- DB Calf Raises: 3 × 15-20, rest 45s
Upper Pull — Back & Biceps
- DB Row: 4 × 8-12, rest 90s
- DB Pullover: 3 × 10-12, rest 90s
- DB Reverse Flyes: 3 × 12-15, rest 1 min
- DB Curls: 3 × 10-12, rest 1 min
- DB Hammer Curls: 3 × 12-15, rest 1 min
Full Body — Compound Movements
- DB Thrusters: 4 × 10-12, rest 90s
- DB Renegade Rows: 3 × 8 each, rest 90s
- DB Split Squat: 3 × 10 each, rest 90s
- DB Floor Press: 3 × 10-12, rest 1 min
- DB Plank Rows: 3 × 10 each, rest 1 min
Run day 1 with no account