Full Body + Upper/LowerIntermediate3×/week≈44 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

≈44 min · 18 sets

QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs

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

1Push-Up
Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2One-Arm Dumbbell Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
3Resistance Band Row
Primary: Back · Secondary: Biceps · Difficulty: Beginner
Sets2
Reps6–10
Rest120s
4Dumbbell Fly
Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Dumbbell Lateral Raise
Primary: Shoulders · Secondary: 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

≈42 min · 17 sets

QuadricepsHamstringsGlutesCalvesAbs

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
3Dumbbell Romanian Deadlift
Primary: Hamstrings, Glutes · Secondary: Lower back · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
4Band Lateral Walk
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Single-Leg Calf Raise
Primary: Calves · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
6Plank
Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Sets3
Reps10–15
Rest75s

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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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Exercise mat
Comfortable surface for core and floor exercises.
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