HOME / 2 DAYS PER WEEK / ABOUT 35 MINUTES
18+ · Dumbbell muscle foundations
Build a whole-body home routine with a small, practical kit.
Dumbbells supply progressive resistance without requiring a large gym. Repeated push, pull, squat and hinge patterns make progress visible; a secure bench is optional for easier push-ups.
Your weekly sessions
SESSION 1 / Full-body strength with dumbbells and a stable surface
Home A
Full-body strength with dumbbells and a stable surface
- Goblet squat — 2 × 8–12 · 90 sec rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Floor push-up — 2 × 8–12 · 90 sec rest
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- One-arm dumbbell row — 2 × 8–12/side · 90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Dumbbell Romanian deadlift — 2 × 8–12 · 90 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
SESSION 2 / Full-body strength with dumbbells and a stable surface
Home B
Full-body strength with dumbbells and a stable surface
- Supported split squat — 2 × 8–12/side · 90 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell overhead press — 2 × 8–12 · 90 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- One-arm dumbbell row — 2 × 8–12/side · 90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Single-leg bridge — 2 × 8–12/side · 90 sec rest
Gluteus maximus and hip stabilizers. Keep hips level while one leg presses the floor.
How to progress
Weeks 1–2: learn the setups with 2 sets per lift. Weeks 3–5: use the listed dose and build repetitions while keeping 1–3 in reserve. Weeks 6–8: when every set reaches the top of its range at the same effort, add the smallest practical load and return to the lower end. Reduce sets for a week if performance repeatedly declines.
Adjust the plan to your starting point
Age labels describe the intended audience, not a restriction. Choose loads from current skill and capacity. Start with the lower dose and keep 1–3 controlled repetitions in reserve.
Recovery and weekly placement
Put an easier day between full-body or demanding lower-body sessions. Session time includes 5–8 minutes of warming up and lighter practice sets; allow longer if technique or equipment changes need it. Add easy movement on other days without turning every rest day into another hard session.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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