Dumbbell Only Home Or Gym Full Body Workout

Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.

Workout Summary

Build Muscle
Full Body
Bodyweight, Dumbbells
Male & Female

Workout Description

Stuck at home and only have dumbbells? Maybe you're in a rut and what to try something different?

The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. This workout can be run for an extended period of time. As long as you are experiencing strength and muscle gains, stick with this routine! Here are some key elements to maximizing progress:

  1. Progression. Never waste a set. Always push for more reps on every set using good form. When you can hit the top level of the recommended rep range on your first set of an exercise, add weight! This means that if an exercise calls for 3 sets of 6 to 12 reps, and on your first set you can perform 12 reps, add more weight the next time you perform this exercise.
  2. Failure. Do NOT train to failure. Train to the point where you believe you might fail if you attempt another rep.
  3. Food. You MUST eat more then it takes to maintain your bodyweight to pack on muscle mass. If you do not do this, you may add strength, but it will be very difficult to add muscle.

A note for women: Women can perform this workout. Recommend rep range is 10 to 15 for most sets.

You will be working out 3 days per week - Monday, Wednesday and Friday. Do not add additional exercises into this workout. Cardio can be performed first thing in the morning, or post-resistance training.

Full Body
Exercise Sets Reps
Dumbbell Squat 3 6-12
Dumbbell Bench Press 3 6-12
One Arm Dumbbell Row 3 6-12
Standing Dumbbell Curl 3 6-12
Two Arm Seated Dumbbell Extension 3 6-12
Sit Up 3 10-25
Full Body
Exercise Sets Reps
Dumbbell Step Up 3 6-12
Dumbbell Stiff Leg Deadlift 3 6-12
Seated Dumbbell Press 3 6-12
Standing One Leg Dumbbell Calf Raise 3 10-20
Dumbbell Shrug 3 10-15
Dumbbell Side Bends 3 10-15
Full Body
Exercise Sets Reps
Dumbbell Lunge 3 6-12
Dumbbell Floor Press 3 6-12
Wide Grip Pull Up 3 6-12
Standing Hammer Curl 3 6-12
Lying Dumbbell Extension 3 6-12
Lying Floor Leg Raise 3 10-25
About The Author
Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

1.6K Comments+ Post Comment

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Posted Thu, 05/19/2016 - 11:23

Will this lead to an aesthetic body or triangular shaped body??

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Posted Wed, 05/18/2016 - 10:21

I don't have a bar for pull up please help me pls I'm on my third workout tomorrow and I want to make things right. I don't wanna left one exercise undone

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Posted Tue, 05/17/2016 - 08:01

I'm a beginner. For me this is few exercises is this normal? Will it help my muscle to grow I mean aesthetic body? I ve been using this exercise for week it feels pretty nice and legit. I just wanted to know if this will help me get an aesthetic body or something like conor McGregor body or less. Thanks guysss Newbie here

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Posted Wed, 05/11/2016 - 18:51

How many weeks should this routine last?

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Posted Fri, 04/15/2016 - 17:07


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Posted Fri, 04/15/2016 - 17:05

Hi. I've benn doing this workout for 10 days now. So far, so good! At least the painful part has passed :D
Regarding shoulder shrugs and side bends: I read here and there that there is a controversy whether women should do it or not. Just wondering if I could replace them by some other things?
I am totally ignorant in sports. Any suggestion is welcomed.
Thank you very much.

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Posted Tue, 03/08/2016 - 03:41

I started this workout today. For the past couple months, I've been walking about an hour a day. Should I lower the time walking to adjust for the body building muscle? I'm 25, F, at 30% BF.

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Posted Sat, 02/27/2016 - 16:19

I am definetely a beginner (skinny guy looking to build muscle) and I have noticed that almost all beginner programs have you do a full body split. I work a physical job where I am on my feet all day and I do alot of walking and lifting. My question is, am I ok to start with a 3 day push/pull/legs type of split like https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split... and save my leg days for the weekends when I am not working. Or will I be able to experience gains with a workout like this since I am already burning a ton of calories everyday just working my job. It's my understanding that full body workouts require more energy and burn more calories than split routines. Your response is appreciated.

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Posted Tue, 02/23/2016 - 19:01

This exercise is great for me, but I kind of hate doing all of the exercises on Fridays, except for Wide Grip Pull Ups and leg raises. I kind of like the Standing Hammer Curl, but it kind of feels like a more difficult standing curl.

Dumbbell Lunge is hard on my knees, Dumbbell floor press doesn't feel as effective as pressing on a bench, and Lying Dumbbell Extensions feel murderous on my elbows.

Looking at the exercises, most of the muscles worked on Fridays' exercises are already worked in the last two days. I want to know, what is the progression in mind with these exercises. Is it still effective to just alternate between exercises 1 and 2?

I have had a knee injury a few months ago, and I weigh 210 lbs. I used to weigh 280 lbs, and I'm still looking to lose more weight, but I want to build strength as well so that I can handle my weight better and burn it faster.

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Posted Sat, 01/23/2016 - 22:30

Hey man i workout at night and have been following your routine. I slam my shake after my workout but was curious about my carb intake for my post workout meal(which is about an hour before i sleep). So far its eggs spinach and cottage cheese. Any harm in adding beans or oatmeal before bed to the meal or is it a better idea to add more carbs during daytime? Keeping in mind my carb intake isnt as high as it should be.

MikeWines's picture
Posted Mon, 01/25/2016 - 10:19


Post workout is the ideal time to replenish glycogen storage and consume carbohydrates. I would definitely recommend taking in some carbs before going to sleep.

Carb timing is highly individual and context dependent - age, gender, training frequency/duration/experience, insulin sensitivity, genetic factors, and lean body mass all play a significant role. If you notice yourself getting sleepy after a higher carb meal at certain times during the day (breakfast for example) then it may be worthwhile to play around with a different macro nutrient composition in order to enhance your energy levels.

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Posted Sat, 12/19/2015 - 01:24
Aray V

Does anyone see the issue with working out 9 exercises (6 Mon exercises and 3 Tue exercises) on day one (e.g. on Monday), then taking a day off and continuing with remaining 9 exercises (that is, 2nd half on Tue exercises and Fri exercises), e.g. on Tuesday. Essentially, I am looking for completing the entire workout in 2 days then on day 4 starting over.

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Posted Tue, 12/15/2015 - 19:16
Mike Mayers

Hi I have been lifting dumbbells for a total of 2 and a half month. Started from 6 kg and now I lift 13kg. The routine I have been using this far wasn't really difficult. But now I am really bored and want to give this a try. So I have few questions.
Do I use the same weight for every exercise?
I tried not to gain any weight, only muscles but still gained 1.5 kgs. If I do cardio and eat as much as I want, will it affect my gains in any bad way?
Also, how much time between each set?

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Posted Fri, 12/04/2015 - 10:49
Luis Castillo

Maybe a stupid question but i am new to this...should i perform 3 sets of each exercise without rest? Or is it a recommended resting time between each set? Also,How much resting time between exercise? Or is it a recommended resting time between each set? Thanks in advance

MikeWines's picture
Posted Mon, 12/07/2015 - 09:45

Hey Luis,
If you're just starting out then it might be wiser to start with 2 sets of each exercise in order to ease yourself into things.

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Posted Fri, 12/04/2015 - 09:50
Luis Castillo

Hello. Thanks for the article. I am seriously considering to give it a try. However i have some questions. I am a 36 year old ectomorph body type and i want to add some muscles. Will this work out help me? Also i have been practicing Yoga for more that 1 year so far and i really like it..do you think it will be a good idea to do yoga 3 times a week and this routine 3 times a week? With 1 day of rest? Also, would you recommend any type of cardio? Considering my ectomorph body type? Thanks a lot in advance. Looking forward to hearing from you

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Posted Wed, 12/02/2015 - 00:18

Hello, Thanks for a Really helpful article...
I wish to start Dumbbell and Barbell exercises at home but don't have a space for putting a bench.
Can you suggest a routine which substitutes workout involving use of bench to other ones?

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Posted Thu, 11/26/2015 - 07:26
Jim b

What about adaptation/plateaus? do i need to alternate this routine with a different one every couple months and do you have an alternate dumbell routine if thats needed?

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Posted Tue, 11/24/2015 - 02:57
Rudy da Costa

I can do most of the exercises except for the Dumbbell Step Up, Standing One Leg Dumbbell Calf Raise Dumbbell Lunge, Dumbbell Stiff Leg Deadlift and the Wide Grip Pull Up. The reason i can't do those 8 exercises is that I have Spina bifida and have balance issues. Can I substitute these exercises?

MikeWines's picture
Posted Tue, 11/24/2015 - 10:11


You can certainly substitute those exercises but I would consult with a professional regarding the Spina Bifida issue as that is definitely outside of my scope of practice.

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Posted Thu, 11/19/2015 - 12:57

Wide grip pull up in a "Dumb bell only workout"?! How does that worrk, then?

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Posted Tue, 11/10/2015 - 19:04

Hi I'm trying to bulk up. But I also play soccer so it's hard for me to gain muscle. I'm suprisingly strong for how skinny I am. I'm 6 ft and 151 lbs. should I follow this workout and add whey protein to my diet. Also what kind of food should I eat??

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Posted Fri, 12/18/2015 - 14:54

Jay, you need to become a boxer. With your height and a relatively light weight, you would have a reach advantage over most opponents.

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Posted Wed, 11/04/2015 - 15:02

What exercises i can use a barbell instead? I cant find any other programs for 'beginner' training level with only barbell and dumbbells.

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Posted Wed, 11/11/2015 - 09:36
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Posted Mon, 10/26/2015 - 04:03

Is it okay to do this twice every monday-wednesday-friday ?

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Posted Wed, 10/28/2015 - 10:43

No. The last paragraph it states "Do not add additional exercises into this workout." That includes doubling up on exercises. You can add cardio, though.

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Posted Thu, 10/15/2015 - 21:40

It's hard for me to gain muscle/weight so should I stay with less reps it what should I do?

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Posted Mon, 08/17/2015 - 04:50
Yahya Farooq

I have weaker upper body and legs but have fat on my tummy. I am just starting out exercise and I am 31. Can you kindly guide as to how I can increase muscle and reduce tummy simultaneously. Also, can you advice on any additional exercise for lower back as I have a weaker lower back. Thanks

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Posted Sun, 08/16/2015 - 14:18
Muhammad Salman

Hey there

I had started goig to gym and i had became consistent , but after 3 months i got busy in studies and couldnt keep up. I had started gaining weight, from 45 i had raised to 51 kg, I am now at the same weight but i have lost muscle form.
Can you please recommend a routine and diet for me ?

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Posted Mon, 08/03/2015 - 09:52

I want to add wrist curls to this workout. On how many days should I do those? And is it wise to do wrist curls and reversed wrist curls on the same day? Thanks!

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Posted Fri, 07/24/2015 - 15:40

I have started following this program in the evenings of Mon, Wed and Friday and run 2 miles the remaining days - Sun, Tue, Thus and Sat. In addition, I am also doing Focus T25 every morning for 6 days a week.

I am kind of beginner to intermediate. I consider myself 50% fit. I am 5'6" with 168lbs. Do you think it is intense or can this be done without any side effects? Please suggest me.

Thank you

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Posted Thu, 07/30/2015 - 11:41

you're doing to much cardio if you want to build muscle. muscle takes alot of calories to build, and youre burning most of them off by doing so much cardio and putting yourself in a catabolic state.

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Posted Fri, 07/31/2015 - 18:17

Thank you for your reply. First, I want to lose fat and then build muscle. That's the reason I am focusing more on cardio. My body fat is 20-22%. So what would be the good workout to lose fat? I'm trying to eat healthy below 2200 calories.

MikeWines's picture
Posted Mon, 08/03/2015 - 14:38

Lift hard (3-5x/week) and condition some (2-3x/week). Lifting will pay larger dividends in the end due to its influence on metabolic rate and physiological signaling.

You could start with this workout depending upon your goals and what you enjoy but in the end, it really depends.

Remember, consistency and enjoyment are the keys to sustainability.

MikeWines's picture
Posted Fri, 07/31/2015 - 09:25

Yes, that's likely too much volume initially. I would start with strength training 3-4 days per week and maybe 1-2 cardio sessions depending upon your work and social schedule.

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Posted Tue, 07/21/2015 - 22:17

Hi, How if I'm able to go gym only on Monday, Tuesday, Friday, Is it good or not to follow this routines ?
The rest days I can running/swimming only. Thanks

MikeWines's picture
Posted Wed, 07/22/2015 - 09:33

Sure, that's fine provided you're able to maintain consistency within your workouts and your progress doesn't slow.

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Posted Tue, 06/23/2015 - 10:54

The introduction states:

'You MUST eat more then it takes to maintain your bodyweight to pack on muscle mass.'

I'm at fat percentage +/-20% and wanting to get more lean, surely I shouldn't eat more than needed?
(Currently eating lots of veggies, meats, fish, protein, full fat dairy, low carb, whey powder, etc. Aiming at 2000 calories max/day)

MikeWines's picture
Posted Wed, 06/24/2015 - 09:57

If your goal is to reduce your body fat percentage then you should be focused on maintaining a caloric deficit. Pick a specific calorie goal, eat there for 2-3 weeks while monitoring your weight, adjust as necessary. Ideally you should be losing around 1% of your bodyweight per week.

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Posted Thu, 06/18/2015 - 13:42

Can this workout be performed as a circuit? Like one exercise after the other with no breaks, until you have completed 3 sets of every excercise?

MikeWines's picture
Posted Fri, 06/19/2015 - 09:46

Sure, that's a potential option.

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Posted Fri, 06/12/2015 - 15:32

Do you have to do Wednesday's dumbbell step-ups twice, one for the left leg and one for the right, like with Monday's one arm dumbbell rows?

MikeWines's picture
Posted Wed, 06/17/2015 - 09:07

Correct. All unilateral exercises require you to complete both sides for each set.

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Posted Mon, 06/08/2015 - 23:59

Has anyone noticed reasonable gains from this program? I started two weeks ago, and I'm noticing small changes but I want to know if this is a solid work out program. Everyone always told me to start with 10/15 if you're a beginner, but when I used those I felt like I was doing nothing so I upped it to 20/25 and that's when the work outs got intense. Although sometimes I feel like I'm not doing enough per work out. Don't get me wrong, my arms are always sore after a workout, but other days I feel like "...ok so that's it?"

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Posted Thu, 06/11/2015 - 12:25

If you can do 25 reps, it's time to add more weight.

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Posted Tue, 06/16/2015 - 19:25

Sorry I meant pounds not number of reps

MikeWines's picture
Posted Wed, 06/17/2015 - 09:07

Start with a weight that is challenging for YOU and still allows you to get the prescribed number of reps. Some may start with 10, some may start with 40. All that matters is that it's challenging to you.

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Posted Tue, 06/02/2015 - 03:11

I follow this routine, as said, on MONDAY-WEDNESDAY-FRIDAY. I wish to know what other exercises should I do on TUESDAY-THURSDAY-SATURDAY (& SUNDAY)???

Can I do all the exercises regularly ??