Dumbbell-only program (3 days)
With a simple pair of dumbbells — ideally adjustable — you can build a complete physique. This full-body program alternates two sessions three times a week, using the versatility of dumbbells to work every muscle group. Perfect at home or in the gym.
How it works
Alternate sessions A and B three times a week, with a rest day between each. Choose a load that makes the last reps hard while keeping clean form.
Adjustable dumbbells are a real asset: they let you increase load progressively, the key to progress. Otherwise, play with reps and slow execution.
The sessions
Session A
| Exercise | Sets | Reps |
|---|---|---|
| Goblet squatarrow_outward | 4 | 10-12 |
| Dumbbell bench pressarrow_outward | 4 | 8-10 |
| Dumbbell rowarrow_outward | 4 | 10-12 (per leg) |
| Dumbbell shoulder pressarrow_outward | 3 | 10-12 |
| Dumbbell curlarrow_outward | 3 | 12 |
| Plankarrow_outward | 3 | 45 s |
Session B
How to progress
Increase the load as soon as you hold the top of the rep range cleanly. If your dumbbells do not go heavy enough, add reps, slow the lowering phase (3 seconds) or cut rest time to keep creating difficulty.
Frequently asked questions
Are dumbbells enough to progress for a long time?expand_more
Yes, especially with adjustable dumbbells that go heavy enough. Dumbbell versatility covers all essential movements. Very advanced lifters may eventually need heavier loads, but that is months, even years of progress away.
What dumbbell weight should I start with?expand_more
Choose a load that makes the last reps hard without breaking your form. Adjustable dumbbells covering a wide range are ideal, since needs vary a lot between a curl and a goblet squat.
Follow this program in the app
Log every session, your loads and reps, and watch your progress session after session — for free.