Beginner General Fitness
Dumbbell Only
Complete training with just dumbbells
No gym? No problem. This comprehensive program requires only dumbbells and delivers full-body results. Perfect for home gyms, hotel rooms, or anyone with limited equipment.
4
Days/Week
8
Weeks
45
Min/Session
20
Exercises
Weekly Schedule
Day 1: Push Day
Chest, Shoulders, Triceps
1 Dumbbell Bench Press (Flat)
4 × 8-10 2 Dumbbell Bench Press (Incline)
3 × 10-12 3 Dumbbell Shoulder Press
3 × 10-12 4 Lateral Raises
3 × 12-15 5 Overhead Rope Extension
3 × 12-15 Day 2: Pull Day
Back & Biceps
1 Dumbbell Single-Arm Row
4 × 8-10 each 2 Machine Pullover
3 × 10-12 3 Rear Delt Cable Flyes
3 × 12-15 4 Standing Dumbbell Bicep Curl
3 × 10-12 5 Standing Dumbbell Hammer Curl
3 × 10-12 Day 3: Leg Day
Lower Body
1 Goblet Squat
4 × 10-12 2 Romanian Deadlift (RDL)
4 × 10-12 3 Bodyweight Walking Lunge
3 × 12 each 4 Weighted Calf Raises
3 × 15-20 5 Hip Thrust
3 × 12-15 Day 4: Full Body
Total Body Circuit
1 Push Press
3 × 10 2 Dumbbell Plank Pull Throughs
3 × 8 each 3 Kettlebell Swings
3 × 15 4 Dumbbell Reverse Lunge
3 × 8 each 5 Dumbbell Plank Pull Throughs
3 × 10 each Equipment Required
Dumbbell
Target Muscles
Full body
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#home gym
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#accessible
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