Two Day Dumbbell Full Body Workout Routine (Home Plan for Beginners) | Free

Day 1

5 exercises · ~45 min

1
Goblet SquatDumbbell
3 × 8-10
2
Dumbbell Bench PressDumbbell
3 × 8-10
3
One-Arm Dumbbell RowDumbbell
3 × 10 each
4
Dumbbell Romanian DeadliftDumbbell
3 × 8-10
5
PlankBodyweight
3 × 30s

Day 2

6 exercises · ~45 min

1
Dumbbell LungesDumbbell
3 × 8-10 each
2
Dumbbell Shoulder PressDumbbell
3 × 8-10
3
Bent Over Two-Dumbbell RowDumbbell
3 × 10-12
4
Dumbbell Hip ThrustDumbbell
3 × 10-12
5
Dumbbell Bicep CurlDumbbell
2 × 10-12
6
Standing Dumbbell Triceps ExtensionDumbbell
2 × 10-12

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.

Two Day Dumbbell Full Body questions, answered

Is two days a week enough?

For a beginner, yes. Two full body sessions train each muscle twice a week, which is enough to keep getting stronger for months.

What dumbbells do I need?

A pair of adjustables reaching at least 40 lbs each covers the first several months. Fixed pairs work if you own a few weights.

When should I add a third day?

Once two sessions a week feel easy to keep up. Dumbbell Only runs three days a week with the same equipment.

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