Dumbbell Full Body

Who this is for

Beginners who train at home with a pair of dumbbells and want a real program, not a circuit or a YouTube video, with a progressive plan that gets you stronger week over week.

This is also the right starting point if you've been lifting inconsistently and want to rebuild a habit. Three days a week is doable. Most weeks you'll get all three in.

Structure

Three full-body days a week for 8 weeks: Full Body A, B and C, in that order, every week.

• Full Body A: Dumbbell Squat 3×8-12, Dumbbell Bench Press 3×8-12, Dumbbell One-Arm Row 3×8-12, Dumbbell Shoulder Press 3×8-12, Dumbbell Bicep Curl 2×8-12, Dumbbell One-Arm Triceps Extension 2×8-12.
• Full Body B: Dumbbell Lunges 3×8-12, Dumbbell Stiff-Legged Deadlift 3×8-12, Dumbbell Flyes 3×8-12, Dumbbell Incline Row 3×8-12, Dumbbell Side Lateral Raise 3×8-12, Dumbbell One-Arm Triceps Extension 2×8-12, Bodyweight Plank 3×45s.
• Full Body C: Dumbbell Squat 3×8-12, Dumbbell Incline Press 3×8-12, Dumbbell One-Arm Row 3×8-12, Dumbbell Shoulder Press 3×8-12, Dumbbell Hammer Curls 2×8-12.

Progression is double progression across 8-12 reps: once every set reaches the top of the range, the dumbbell weight goes up by 2.5 kg next session. Sessions are RPE 7-8, leaving 2-3 reps in reserve.

How to run it in Grain Gym

Dumbbell increments are coarse. If the next jump is too big, stay at the top of the rep range with a slower tempo until you can move up. Unilateral exercises are done one side at a time.

Notes

• A single pair of adjustable dumbbells covers this program for most people.
• Rest enough between sets that every set is a real one. Phone in pocket.
• Stalled twice on the same lift? Swap it for a different angle (incline to flat, for example). Same muscle, fresh stimulus.