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Beginner

Dumbbell Only Workout Routine

A dumbbell only routine needs two dumbbells and a bench, nothing else. Three full sessions a week cover the whole body, which makes it work at home and in a gym where every rack and machine is taken.

3 days a week · 15 exercises · Dumbbells · free, no account needed to read

  • glutes
  • chest
  • quads
  • shoulders
  • upper back
  • biceps
  • calves
  • hamstrings
  • triceps
Try Day 1 Full Body A free
Clay illustration of a pair of dumbbells

Day 1 Full Body A

5 exercises · ~40 min

  1. 1
    Dumbbell Bench PressDumbbell
    3 × 8-10
  2. 2
    Bent Over Two-Dumbbell RowDumbbell
    3 × 8-10
  3. 3
    Dumbbell LungesDumbbell
    3 × 8-10
  4. 4
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  5. 5
    Hammer CurlsDumbbell
    3 × 10-12
Customize this day

Day 2 Full Body B

5 exercises · ~40 min

  1. 1
    Dumbbell Romanian DeadliftDumbbell
    3 × 8-10
  2. 2
    Dumbbell Step UpsDumbbell
    3 × 8-10
  3. 3
    Incline Dumbbell PressDumbbell
    3 × 8-10
  4. 4
    One-Arm Dumbbell RowDumbbell
    3 × 8-10
  5. 5
    Standing Dumbbell Calf RaiseDumbbell
    3 × 12-15
Customize this day

Day 3 Full Body C

5 exercises · ~40 min

  1. 1
    Dumbbell Hip ThrustDumbbell
    3 × 8-10
  2. 2
    Bulgarian Split SquatDumbbell
    3 × 8-10
  3. 3
    Dumbbell FlyesDumbbell
    3 × 10-12
  4. 4
    Side Lateral RaiseDumbbell
    3 × 10-12
  5. 5
    Tricep Dumbbell KickbackDumbbell
    3 × 10-12
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Dumbbell Only questions, answered

Can you get a full workout with just dumbbells?

Yes. Dumbbells cover pressing, rowing, squatting, hinging and every isolation exercise you need.

What weight dumbbells do I need?

A pair light enough for shoulder and arm work and a pair heavy enough for rows and squats. Adjustable dumbbells cover both.

Can I do this at home?

Yes. Everything here works with dumbbells and a bench, and most of it works with a sturdy chair or the floor instead.

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