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Dumbbell-Only Workout
You don't need a full rack to build muscle — a pair of adjustable dumbbells and progressive overload will take you a long way. This three-day full-body plan trains everything with dumbbells only, perfect for a home setup. (Building one out? See our home-gym equipment picks.)
●3 days/week●All levels●Full Body ×3 (dumbbells)
Day A
Push-biased full body| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Dumbbell Goblet Squat | 3 | 10–12 | 1–2 |
| Dumbbell Bench Press | 3 | 8–10 | 1–2 |
| Dumbbell Shoulder Press | 3 | 8–10 | 1–2 |
| One-Arm Dumbbell Row | 3 | 10–12 | 1–2 |
| Dumbbell Lateral Raise | 3 | 12–15 | 0–1 |
| Dumbbell Curl | 2 | 12–15 | 0–1 |
Day B
Pull / leg-biased full body| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Dumbbell Romanian Deadlift | 3 | 10–12 | 1–2 |
| Dumbbell Reverse Lunge | 3 | 10–12 | 1–2 |
| Dumbbell Incline Press | 3 | 10–12 | 1–2 |
| Chest-Supported Dumbbell Row | 3 | 10–12 | 1–2 |
| Hammer Curl | 3 | 12–15 | 0–1 |
| Dumbbell Calf Raise | 3 | 15–20 | 0–1 |
Day C
Unilateral / pump| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Bulgarian Split Squat | 3 | 8–10 | 1–2 |
| Dumbbell Floor Press | 3 | 10–12 | 1–2 |
| Dumbbell Pullover | 3 | 12–15 | 0–1 |
| Rear-Delt Fly | 3 | 15–20 | 0–1 |
| Overhead Triceps Extension | 3 | 12–15 | 0–1 |
| Dumbbell Shrug | 3 | 12–15 | 0–1 |
How to run it
- Progress by adding reps, then weight — or slowing the lowering phase when you run out of heavier dumbbells.
- Adjustable dumbbells make progression far easier than fixed pairs.
- Run A/B/C across three non-consecutive days.
Evidence base: Morton et al. (2018) · Schoenfeld & Grgic (2020)
Make it yours.
Swap exercises for your equipment, set your days, and track progression — our free generator personalises this plan in 60 seconds.