Dumbbell-only workout plan

Beginner to intermediateHome or gym3 days a week

Weekly schedule

Monday A, Wednesday B, Friday A, then start the next week with B.

Workout A

Exercise	Sets	Reps
Goblet Squat	3	8-12
Dumbbell Bench Press On the floor if you have no bench.	3	8-12
One-Arm Dumbbell Row	3	10 each arm
Dumbbell Bicep Curl	2	10-12

Workout B

Exercise	Sets	Reps
Stiff-Legged Dumbbell Deadlift	3	8-12
Dumbbell Shoulder Press	3	8-12
Dumbbell Lunges	3	8-10 each leg
Plank	2	30-45 sec

How to progress

Add reps until you reach the top of the range, then move to the next dumbbell. When you run out of heavier dumbbells, slow the lowering to three seconds, add a pause, or switch to one-leg and one-arm versions.

Rest between sets

90 seconds to 2 minutes. See how long to rest between sets.

Tips

• Adjustable dumbbells save space and money if you plan to keep progressing.
• Keep the dumbbells close to your body on rows and deadlifts.
• Single-leg and single-arm versions make light dumbbells feel heavy.

Questions

Can you build muscle with only dumbbells?

Yes. Dumbbells let you train every muscle through a good range of motion; you just need heavier weights or harder versions over time.

What weight dumbbells should I start with?

A weight you can lift for the bottom of the rep range with two or three reps left. Many beginners need a lighter pair for presses and curls and a heavier pair for squats and rows.

Do I need a bench?

No. Floor presses and standing presses work well without one.

More plans

• 3-day full body plan for beginners
• Home workout plan with no equipment
• Push pull legs split
• Upper lower 4-day split
• Glute and leg focus plan

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.