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Beginner · 4 days / week

Dumbbell-Only Home Plan

No gym required — every movement uses dumbbells (and a bench or the floor). Four short sessions split between upper and lower body.

Goal: Full-body muscle with nothing but a pair of dumbbells

Monday

Upper Body

Dumbbell Bench Press demonstration

Dumbbell Bench Press

pectorals

3 × 8-12Dumbbell Bent Over Row demonstration

Dumbbell Bent Over Row

upper back

3 × 8-12Dumbbell Standing Overhead Press demonstration

Dumbbell Standing Overhead Press

delts

3 × 8-12Dumbbell Biceps Curl demonstration

Dumbbell Biceps Curl

biceps

3 × 10-12Dumbbell Kickback demonstration

Dumbbell Kickback

triceps

3 × 10-12
Tuesday

Lower Body

Dumbbell Goblet Squat demonstration

Dumbbell Goblet Squat

quads

3 × 10-12Dumbbell Romanian Deadlift demonstration

Dumbbell Romanian Deadlift

glutes

3 × 10-12Dumbbell Lunge demonstration

Dumbbell Lunge

glutes

3 × 10 / legDumbbell Step-up demonstration

Dumbbell Step-up

glutes

3 × 10 / legDumbbell Standing Calf Raise demonstration

Dumbbell Standing Calf Raise

calves

3 × 15-20
WednesdayRest & recovery
Thursday

Upper Body

Dumbbell Incline Bench Press demonstration

Dumbbell Incline Bench Press

pectorals

3 × 8-12Dumbbell Rear Fly demonstration

Dumbbell Rear Fly

delts

3 × 12-15Dumbbell Lateral Raise demonstration

Dumbbell Lateral Raise

delts

3 × 12-15Dumbbell Hammer Curl demonstration

Dumbbell Hammer Curl

biceps

3 × 10-12Dumbbell Seated Triceps Extension demonstration

Dumbbell Seated Triceps Extension

triceps

3 × 10-12
Friday

Lower Body + Core

Dumbbell Squat demonstration

Dumbbell Squat

glutes

3 × 10-12Dumbbell Stiff Leg Deadlift demonstration

Dumbbell Stiff Leg Deadlift

glutes

3 × 10-12Dumbbell Single Leg Split Squat demonstration

Dumbbell Single Leg Split Squat

quads

3 × 10 / legDumbbell Side Bend demonstration

Dumbbell Side Bend

abs

3 × 12-15Russian Twist demonstration

Russian Twist

abs

3 × 20
SaturdayRest & recovery
SundayRest & recovery
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