Day 1 · Monday
Full body A
Squat, flat press, row
Free workout plan
Dumbbell-only full-body workout plan
All you need is a pair of dumbbells and a bench. Three full-body sessions a week, each with a squat or lunge, a hinge, a push, a pull and a couple of arm or shoulder moves.
- Days a week
- 3
- Per session
- 45 min
- Level
- Intermediate
- Goal
- Build muscle
- Equipment
- Dumbbells, Bench
Who it's for
Beginners with a few months of training, or anyone with adjustable dumbbells and a bench at home who wants a structured plan.
Your week
- MonFull body A
- TueRest or easy walk
- WedFull body B
- ThuRest or easy walk
- FriFull body C
- SatWalk 30-45 min
- SunRest or easy walk
Day 2 · Wednesday
Full body B
Lunge, overhead press, row
Day 3 · Friday
Full body C
Split squat, incline press, hinge
- 1Dumbbell single leg split squat3 × 8–10 each side · rest 90 s
- 2Dumbbell incline bench press3 × 8–12 · rest 90 s
- 3Dumbbell incline row3 × 10–12 · rest 60 s
- 4Dumbbell single leg deadlift2 × 8–10 each side · rest 60 s
- 5Dumbbell standing calf raise3 × 12–15 · rest 45 s
- 6Dumbbell biceps curl2 × 10–12 · rest 60 s
- 7Dead bug2 × 6–8 each side · rest 45 s
Warm-up and cool-down
Warm-up · 5 min
- 2-3 minutes of marching or jogging on the spot, building the pace slowly.
- 30 seconds of star jumps or step jacks (step out instead of jumping if you prefer).
- A few slow reps of the world's greatest stretch on each side.
Cool-down · 5 min
- Walk slowly for a minute or two until your breathing settles.
- Hold each stretch for 20-30 seconds without bouncing; breathe out as you ease in.
How to progress
The progression rule
Use double progression: stay at a weight until you reach the top of the rep range on every set, then move up to the next dumbbell and start again at the bottom of the range. If the jump is too big, add one rep per set each week first.
Safety and technique tips
- Lift the dumbbells off the floor with a flat back and bent knees, and set them down the same way.
- Check that adjustable dumbbell collars are tight before every set.
- On single-leg moves, start with your weaker side and match the reps on the other.
- If your grip gives out before your legs on lunges and deadlifts, that's fine; a slightly lighter weight is better than dropping it.
Make it yours
Customise it in the workout generator
Change the days, the session length, your equipment or your goal, and get a week built for you, with any exercise swappable.
Questions people ask
Can you get strong with only dumbbells?
Yes. Dumbbells train every major muscle, and single-arm and single-leg moves even out side-to-side differences. Once the heaviest pair gets easy, use slower reps, pauses or single-leg versions to keep progressing.
What dumbbell weights do I need?
Ideally a light, medium and heavy pair, or one adjustable set. Legs and back usually need heavier weights than shoulders and arms.
Do I need a bench?
A flat bench makes pressing and rowing easier. Without one, press from the floor and row with a hand on a sturdy chair.
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