Beginner / familiar · 3 days a week

Minimal Equipment

A pair of dumbbells and a mat. Nothing else needed.

Two working sets per exercise using dumbbells and floor space. Start with a manageable load and keep about two reps in reserve. Add reps within the range before a small dumbbell increase. Unilateral targets are per side. Needs: A pair of adjustable dumbbells and a mat; a stable support is optional.

  • You train at home with a pair of adjustable dumbbells
  • You want gym-style training without a gym

Not the right fit if you want heavy barbell strength work.

Dumbbells and floor space are enough to build muscle when sets are taken close to effort and progressed over time. ACSM 2026 resistance-training position stand

Your week

  1. Mon
    Full Body7 exercises · about 56 min
    Exercises
    • Goblet squat2 × 8–12
    • Dumbbell Romanian deadlift2 × 8–12
    • Dumbbell floor press2 × 8–12
    • One-arm dumbbell row2 × 8–12
    • Bent-over dumbbell row2 × 8–12
    • Dumbbell lateral raise2 × 10–20
    • Dead bug2 × 6–10
  2. Tue
    Rest
  3. Wed
    Full Body7 exercises · about 56 min
    Exercises
    • Goblet squat2 × 8–12
    • Dumbbell Romanian deadlift2 × 8–12
    • Dumbbell floor press2 × 8–12
    • One-arm dumbbell row2 × 8–12
    • Bent-over dumbbell row2 × 8–12
    • Dumbbell lateral raise2 × 10–20
    • Dead bug2 × 6–10
  4. Thu
    Rest
  5. Fri
    Full Body7 exercises · about 56 min
    Exercises
    • Goblet squat2 × 8–12
    • Dumbbell Romanian deadlift2 × 8–12
    • Dumbbell floor press2 × 8–12
    • One-arm dumbbell row2 × 8–12
    • Bent-over dumbbell row2 × 8–12
    • Dumbbell lateral raise2 × 10–20
    • Dead bug2 × 6–10
  6. Sat
    Rest
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    More reps first. Once every set reaches the top of the range, pick a slightly heavier dumbbell.

    42 working sets a week. The weights go up, not the workload.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.