Full body / Weekly plan
Dumbbell full body
Train your whole body with dumbbells and a bench. Two alternating sessions combine squats, presses, rows and hinges without a cable stack or barbell.
Your training week
Full body A
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Goblet squatSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell bench pressSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell bent-over rowSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell Romanian deadliftSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell biceps curlSee technique ↗ | 2 × 10–15 | 60sec |
Full body B
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Dumbbell lungeSee technique ↗ | 3 × 8–10each side | 90sec |
 Seated dumbbell shoulder pressSee technique ↗ | 3 × 8–12 | 90sec |
| Dumbbell bent-over rowSee technique ↗ | 3 × 8–12 | 90sec |
| Dumbbell Romanian deadliftSee technique ↗ | 3 × 8–12 | 90sec |
 Dumbbell lateral raiseSee technique ↗ | 2 × 12–15 | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
You need a stable exercise bench as well as dumbbells. Alternate A/B/A and B/A/B each week. If your dumbbells are light, add controlled repetitions within the range before adding sets.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.