Home Dumbbell & Bodyweight
An effective home workout program using only dumbbells and bodyweight. Perfect for staying fit without a gym.
4 days a week · 8 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Upper Body Push — Chest, Shoulders, Triceps
- Dumbbell Bench Press (Floor): 4 × 10-15, rest 90s
- Push Ups: 3 × to failure, rest 1 min
- Dumbbell Overhead Press (Seated): 3 × 10-15, rest 90s
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
- Dumbbell Triceps Extensions (Overhead): 3 × 12-15, rest 1 min (Keep elbows tucked in.)
Day 2 - Lower Body & Core — Legs, Glutes, Abs
6 exercises (Pro).
Day 3 - Rest / Active Recovery — Light cardio or stretching
Rest day.
Day 4 - Upper Body Pull — Back, Biceps, Rear Delts
5 exercises (Pro).
Day 5 - Full Body Circuit — Conditioning and endurance
4 exercises (Pro).
Run day 1 with no account