Full Body + Upper/LowerIntermediate3×/week≈43 min

Home Dumbbell Workout Plan

A full programme using only a pair of dumbbells, a bench and optional bands — no gym required.

People training at home with basic equipment.

Why this split

Your training week

≈44 min · 18 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Goblet Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Single-Leg Romanian Deadlift
Primary: Hamstrings, Glutes · Secondary: Abs · Difficulty: Intermediate
Sets2
Reps6–10
Rest120s
3Dumbbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets2
Reps6–10
Rest120s
4One-Arm Dumbbell Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets2
Reps6–10
Rest120s
5Band Lateral Walk
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Dumbbell Lateral Raise
Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
7Overhead Dumbbell Triceps Extension
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
8Dumbbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

≈45 min · 18 sets

ChestBackShouldersBicepsTriceps

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Incline Dumbbell Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Incline Dumbbell Press
Primary: Chest · Secondary: Shoulders, Triceps · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Resistance Band Row
Primary: Back · Secondary: Biceps · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
3Seated Dumbbell Shoulder Press
Primary: Shoulders · Secondary: Triceps · Difficulty: Beginner
Sets2
Reps6–10
Rest120s
4Dumbbell Fly
Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Prone Y-T-W Raise
Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Band Triceps Extension
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
7Dumbbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

≈40 min · 16 sets

QuadricepsHamstringsGlutesCalvesAbs

Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Bulgarian Split Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
1Bulgarian Split Squat
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate
Sets4
Reps6–10
Rest120s
2Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets2
Reps6–10
Rest120s
3Towel Leg Curl (Sliding Hamstring Curl)
Primary: Hamstrings · Secondary: Glutes, Calves · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
4Band Lateral Walk
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Single-Leg Calf Raise
Primary: Calves · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Plank
Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Sets3
Reps10–15
Rest75s

Warm-up (5–8 min): 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort: Take sets to 1–2 reps short of failure. The last set of each exercise can get close to failure.
How to progress (double progression): When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week: Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →

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Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Editorial pick
Resistance bands set
Portable resistance for home and travel workouts.
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Editorial pick
Exercise mat
Comfortable surface for core and floor exercises.
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