HOME / 3 DAYS PER WEEK / ABOUT 30 MINUTES
One dumbbell · no bench needed
Train a balanced week with floor space and a dumbbell
Standing, floor and supported-row variations cover the major patterns without a bench. Use a stable support for rows and progress resistance or reps; use 20–30 seconds per side for carries instead of reps.
Your weekly sessions
SESSION 1 / Alternate patterns; allow 60–90 sec before repeating a muscle
Standing A
Alternate patterns; allow 60–90 sec before repeating a muscle
- Goblet squat — 2 × 8–12 · 60–90 sec rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- One-arm dumbbell row — 2 × 8–12/side · 60–90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Dumbbell overhead press — 2 × 8–12 · 60–90 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Glute bridge — 2 × 8–12 · 60–90 sec rest
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
SESSION 2 / Alternate patterns; allow 60–90 sec before repeating a muscle
Standing B
Alternate patterns; allow 60–90 sec before repeating a muscle
- Dumbbell Romanian deadlift — 2 × 8–12 · 60–90 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Supported split squat — 2 × 8–12/side · 60–90 sec rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- One-arm dumbbell row — 2 × 8–12/side · 60–90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Incline push-up — 2 × 8–12 · 60–90 sec rest
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
SESSION 3 / Alternate patterns; allow 60–90 sec before repeating a muscle
Standing C
Alternate patterns; allow 60–90 sec before repeating a muscle
- Goblet squat — 2 × 8–12 · 60–90 sec rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- One-arm dumbbell row — 2 × 8–12/side · 60–90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Floor push-up — 2 × 8–12 · 60–90 sec rest
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Suitcase carry — 2 × 30 sec/side · 60 sec rest
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Weeks 1–2: choose a manageable range of motion and resistance. Weeks 3–6: add controlled reps before changing leverage or load. Weeks 7–8: use a harder variation only when every set remains consistent. Home training needs progressively challenging resistance, just like gym training.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
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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