Home / Dumbbell Only Full Body

3 days / week 3 sessions 18 exercises

Training week

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Three full-body sessions a week using only a pair of dumbbells, a bench, and bodyweight. No barbell, no rack required. Who its for: - Home gym lifters with limited equipment. - Travelers who want to keep training on the road. - Anyone re-starting after time off. Equipment minimum: - An adjustable pair of dumbbells (or a couple of fixed pairs). - A flat bench (or sturdy chair / box). - Floor space. Progression: - Add reps before adding weight when you cant jump up by 2.5kg. - Add a paused rep (3s pause at the bottom) if you cant add reps either. Volume is mid-range. Rest periods are slightly shorter so the session fits in 50-60 minutes.

What you train.

A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.

Day 1

Dumbbell Goblet Squat 4 × 10 reps

Goblet squat - hold a heavy DB at chest.

Dumbbell Bench Press 4 × 10 reps

Flat DB bench - feet planted, control the descent.

Dumbbell Bent Over Row 4 × 10 reps

Single-arm DB row.

Dumbbell Seated Shoulder Press 3 × 10 reps

Seated overhead press.

Dumbbell Biceps Curl 3 × 12 reps

Standing curl.

Push-Up 3 × 12 reps

Push-Up - elevate feet for harder version.

Day 3

Dumbbell Romanian Deadlift 4 × 10 reps

DB Romanian deadlift - hamstring + glute focus.

Dumbbell Lunge 4 × 10 reps

Walking lunge with DBs - 10 each leg = 1 set.

Dumbbell Step-Up 4 × 10 reps

Step-up onto bench - alternate legs.

Dumbbell Incline Bench Press 3 × 10 reps

Incline DB bench - upper chest.

Dumbbell Bent Over Row 3 × 12 reps

Row variation - chest UP.

Triceps Dip 3 × 10 reps

Triceps dip on bench. Feet on floor for easier.

Day 5

Dumbbell Squat 4 × 10 reps

DB squat - heavier than goblet, two DBs at sides.

Dumbbell Stiff Leg Deadlift 4 × 10 reps

Stiff-leg DL - hamstring stretch.

Dumbbell Standing Overhead Press 4 × 10 reps

Standing OHP.

Dumbbell Lateral Raise 3 × 15 reps

Lateral raise.

Dumbbell Hammer Curl 3 × 12 reps

Hammer curl.

Dumbbell Lying Triceps Extension 3 × 10 reps

Lying tricep extension - skull crusher style.

Train this program inside the app.

Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.

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