Full body dumbbell workout at home
A pair of adjustable or fixed dumbbells is enough to train your whole body at home. Use this plan three times a week.
- Level
- Beginner
- Days a week
- 3
- Where
- Home
- Session
- 40 to 50 min
Who it suits: Beginners and intermediates who train at home with a pair of dumbbells and, ideally, a bench or sturdy chair. Goal: Build muscle and strength at home.
How to use this plan
- Warm up for 5 to 10 minutes with light cardio and a few easy sets of the first exercise.
- Choose a weight you could lift 2 or 3 more times than the reps listed. The last reps should feel hard but controlled.
- Log every set. Next time, try to beat your last session by one rep or a little more weight.
- Rest the time shown between sets, and a day or two between sessions that train the same muscles.
Day A: Legs, push and core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squat (Dumbbell) | 3 | 10 to 12 | 60 to 90 s |
| Bench Press (Dumbbell)Use the floor if you have no bench. | 3 | 8 to 12 | 60 to 90 s |
| Overhead Tricep Extension (Dumbbell) | 2 | 10 to 12 | 60 to 90 s |
| Plank | 3 | 30 to 45 s | 60 to 90 s |
Day B: Back, legs and arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| One Arm Row (Dumbbell) | 3 | 10 to 12 each side | 60 to 90 s |
| Reverse Lunge | 3 | 8 to 10 each leg | 60 to 90 s |
| Bicep Curl (Dumbbell) | 3 | 10 to 12 | 60 to 90 s |
| Glute Bridge | 3 | 12 to 15 | 60 to 90 s |
Day C: Full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 10 to 12 | 60 to 90 s |
| Shoulder Press (Dumbbell) | 3 | 8 to 12 | 60 to 90 s |
| Romanian Deadlift (Barbell) | 3 | 8 to 10 | 60 to 90 s |
| Lateral Raise (Dumbbell) | 2 | 12 to 15 | 60 to 90 s |
| Bicycle Crunch | 3 | 12 to 16 | 60 to 90 s |
Common questions
- How long does this plan take?
- Each session takes about 40 to 50 minutes, 3 days a week.
- How do I know when to add weight?
- When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.
- What if I miss a session?
- Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.
More workout plans
General information, not medical advice. Learn each movement with light weight first, stop if something hurts, and see a doctor or physiotherapist if you have an injury, a health condition or are pregnant.