Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout30 minutes
- Equipment RequiredBodyweight, Dumbbells
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
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:
- 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.
- Failure. Do NOT train to failure. Train to the point where you believe you might fail if you attempt another rep.
- 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.
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Monday - 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 |
Wednesday - 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 |
Friday - 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 |
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2.1K Comments
Hi, Roger,
My apologies if this has been answered already. Should this routine be done as a circuit, or should each exercise be completed (3 sets) before moving on to the next exercise? Does it matter? I utilized this routine two years ago, not as a circuit, with success. I'm trying to get back into it at age 59.
Thanks!
Scott
Hey Scott, hope you're well. Do all three sets of an exercise before moving on. Hope you have even more success with it this time around.
Hi, I’m interested to know why you recommend more reps per set for women than men?
Hi, Vickey. Steve is no longer with M&S, so I can't explain why he did that with the rep ranges. I will say that he wrote that women CAN, meaning they should feel like they have the option. I've trained women as a personal trainer and had no issues with them going heavier. So, if that is what you want to do, feel free as long as you're healthy and careful.
How long is the rest period between repetitions and between exercises?
60 seconds between sets and exercises.
Hi,
Thanks for putting this routine together. I’ve noticed for women you recommend higher reps per set. What is the rationale behind women having higher reps? Is there a benefit for higher reps for women (assuming one is stopping close to or at failure in both rep ranges)?
Thanks
Hi, Hayley. Steve has moved on since this was written, so I can't explain why he did that with the rep ranges. I've trained women as a personal trainer and had no issues with them going heavier. So, if that is what you want to do, feel free as long as you're healthy and careful.
How much should I increase the weight each week?
Depends on how much stronger you're getting, Huey. Shoot for five pounds, but don't beat yourself up if you have to stick with the same weight for an extra week.
Depends on how much stronger you're getting, Huey. Shoot for five pounds, but don't beat yourself up if you have to stick with the same weight for an extra week.
Hello there, so it says not to add any other exercises to this. So, since the workouts are on Mondays, Wednesdays, and Fridays, does that mean don’t do cardio like running or jogging on Tuesdays and Thursdays but on the same day? So why is that?
That is correct. Cardio can be done on the same day as the weight workouts as Steve wrote, Cameron. The days off are for recovery, and doing extra training of any kind on this program may compromise that as well as your results.
Hello, I have a question, I am a 17 year old and I am obese. I count at home with a pulley and dumbbells, is there a routine that uses these two things that is for beginners?
We don't have one that includes pulleys, but you can add pulley movements to any of our dumbbell programs and make it work for you. Do you have an upper and lower pulley?
Hello. For the one arm dumbbell row, should I do 6 reps with left and 6 reps with right arm per set? 2nd question can I use the same weight on dumbbells for every excersise or should I lower for a specific one? Thanks!
1. Reps are for each arm, Patrick.
2. Go with the weight that allows you to reach the rep goal without sacrificing form. Hope this helps.
Hi. I've been considering substituting Friday's dumbbell lunge with Bulgarian split squats and maybe Monday's step-ups as well? Is this a better choice given its rumored superior leg hypertrophy benefits? Additionally, I've read from many sources that sit-ups aren't an optimal exercise for abs development and can lead to injuries if done incorrectly. Is this true? If so, what might be a safer/better alternative? Thanks.
Hi, Ake. You can make the swap if you like, but superiority is based on the individual. I wouldn't rank one higher than the other for everyone.
As for sit-ups, every exercise can lead to injury if done incorrectly. If you're concerned, go with crunches instead. I think you would be fine, but the mental part of training is important, and if you think you will get hurt doing something, don't do it.
Is this routine good for a 15 year old? Also are protein bars worth the investment.
Hey Trevor, it is good for a 15-year-old. Bars can be beneficial, but they aren't necessary. Buy food first if you have to choose.
Hey Trevor, it is good for a 15-year-old. Bars can be beneficial, but they aren't necessary. Buy food first if you have to choose.
Should I drink some of my 100% whey protein on my off days or just after my workouts?
Both. Drink it daily. On non-training days, get it in early or whenever you need a quick meal.
What could replace a pull-up since I have low ceilings in my basement home gym? I have an iron gym pull-up bar in my bedroom but was just looking for an alternative since I’ll be sweaty don’t really wanna go upstairs.. plus my kids see me working out they will bother me lol
If you have dumbbells, then do pullovers. They work the lats as well. Follow a similar set and rep scheme as you would with pullups.
Hi. I have a follow up question. Can you do the at home dumbbell workout as a circuit and make it like a metabolic workout. Thanks again for your quick response,
If you've been training for a while, it's actually a good idea. I would suggest beginners stick to the program as is because it may be a little too intense.
I do not have pull up bars. Are lat pulldowns okay to substitute for the pull ups?
Either pulldowns or pullovers, Charles. Either will serve you well.
Hey, I'm doing this workout from home, and the only equipment I have is dumbbells and a fitness bench. Since I don't have the equipment for the "wide grip pull up," is there an alternative to this exercise?
Looking forward to your quick reply.
Do Dumbbell pullovers. That will be the closest you can get to a wide grip pullup for the time being. Hope this helps.
I am 65 years old. I have a sedentary lifestyle because of my work and lack of motivation. I really want/need to change completely. I have been suffering with depression ever since the COVID lockdown. I'm hoping this workout can help me with that. My fitness level is very poor. Would you recommend anything for Tuesday and Thursday? Walking, running or cycling machine?
Start with walking, Ken. That alone can help. Start with whatever time you can do it and set a goal to go one minute longer each time. Once you get to 30 minutes of walking, start adding an occasional 30-second jog in whenever you can. Take it literally a step at a time, and you'll find yourself getting better a week at a time.
Thanks for reading M&S. Check back if you got more questions. We're here to help.
Is it okey to do boxing HIIT workout (30 minutes) in Tuesdays and Thursdays along with this?
I believe that would be just fine, Rex. Go for it! Thanks for reading M&S!
Wondering how much rest I should do between sets?
60-90 seconds.
I have been doing sports for 3 years and i am at an advanced level (i think :D).Due to my job,i will have to do workout at home soon, so do you think i should do this program or would you recommend a more advanced another program with dummbels and barbells ?
What equipment do you have, Cihan? Is it only DBs and BBs you have, or do you have more to work with? I might be able to find you a better program here on M&S.
Hi there,
I'm currently on a walking of 15-20k steps with 25-30 minutes of running, 10 minutes of cycling in moving handle exercise bike, 100 diamond pushups, 100 sit ups & 4 minutes of plank (variants: straight arm, side plank with alternative arms, mountain climber, spiderman, forearm) everyday.
Are they good to have everyday with the above training schedule?
Moreover, if in any week, workout days are shifted a day i.e. Tue-Thu-Sat, should I have to maintain the same days in next week or I can reduce the weekend rest & resume from the next Monday?
Regards,
John
I don't think you need both the running and cycling. Alternating one or the other would be fine.
If you can feel you can go on Monday, go for it. Hope this helps!
I plan on using pushups to warm up before this workout.
Is it ok to do 100 reps of pushups spread out over 4x25 or 5x20?
Go with 5 x 20, Joseph. Also, keep in mind that these dumbbell workouts were meant for people that were limited and only wanted to use them. Bodyweight movements or additional equipment you have like a barbell or bands can be good to throw in as well.
I dont have access to pullup bars.I have access to
Only barbell and dumbbells.Are there any alternatives?
Pullovers are going to be your best bet. You can do those with either a bar or dumbbell.
Thanks
Is there an alternative to the "Wide Grip Pull Up" on day 3? I don't have access to anything in or nearby my house for this exercise. (Only have dumbbells).
Pullovers would be your best bet.
Is it cool to do some running - sprints or a 5k or so - on the Tuesday and Thursday? Or will that kill everything?