All home plans
Beginner to Intermediate4 days per week8 weeks
Dumbbell Only Workout
Build muscle and strength at home
Goal
Build muscle and strength at home
Difficulty
Beginner to Intermediate
Duration
8 weeks
Training
4 days per week
Workout length
40 to 55 minutes
Equipment
Pair of dumbbells
01
Weekly Schedule
Monday
Upper A
Tuesday
Lower A
Wednesday
Rest
Thursday
Upper B
Friday
Lower B
Saturday
Optional walking
Sunday
Rest
02
Upper A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Floor Press | 3 | 8 to 12 | 90 sec |
| One Arm Dumbbell Row | 3 | 8 to 12 each | 90 sec |
| Dumbbell Shoulder Press | 3 | 8 to 12 | 90 sec |
| Dumbbell Lateral Raise | 3 | 12 to 15 | 60 sec |
| Dumbbell Curl | 2 | 10 to 15 | 60 sec |
| Overhead Dumbbell Triceps Extension | 2 | 10 to 15 | 60 sec |
03
Lower A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 8 to 12 | 90 sec |
| Dumbbell Romanian Deadlift | 3 | 8 to 12 | 90 sec |
| Reverse Lunge | 3 | 8 to 12 each | 75 sec |
| Dumbbell Calf Raise | 3 | 12 to 20 | 60 sec |
| Plank | 3 | 30 to 60 sec | 45 sec |
04
Upper B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Press* | 3 | 8 to 12 | 90 sec |
| One Arm Dumbbell Row | 3 | 10 to 12 each | 90 sec |
| Arnold Press | 3 | 8 to 12 | 90 sec |
| Rear Delt Fly | 3 | 12 to 15 | 60 sec |
| Hammer Curl | 2 | 10 to 15 | 60 sec |
| Dumbbell Triceps Kickback | 2 | 12 to 15 | 60 sec |
If you don't have an adjustable bench, use the Dumbbell Floor Press.
05
Lower B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | 3 | 8 to 12 | 90 sec |
| Bulgarian Split Squat | 3 | 8 to 12 each | 90 sec |
| Dumbbell Romanian Deadlift | 3 | 10 to 12 | 90 sec |
| Dumbbell Step-Up | 2 | 10 each leg | 75 sec |
| Dumbbell Calf Raise | 3 | 15 to 20 | 60 sec |
| Dumbbell Dead Bug | 3 | 8 each side | 45 sec |
06
Progression
When you reach the top of the rep range on all sets with good technique, increase the dumbbell weight slightly.