Dumbbells Only (Home)

3 days with adjustable dumbbells and a bench.

Every other day, e.g. Mon / Wed / Fri. When you hit the top of the rep range on every set, go up a dumbbell size; if you max out the dumbbells, slow the lowering down to 3 seconds.

How this plan works

Day A

• Goblet Squat (or Dumbbell Step-Up): 1+3 × 10
• Dumbbell Bench Press (or Incline Dumbbell Press): 1+3 × 10
• One-Arm Dumbbell Row (or Chest-Supported Dumbbell Row): 3 × 10
• Dumbbell Lateral Raise (or Dumbbell Upright Row): 3 × 15
• Dumbbell Curl (or Hammer Curl): 3 × 12
• Dumbbell Overhead Triceps Extension (or Dumbbell Skull Crusher): 3 × 12

Day B

• Dumbbell Romanian Deadlift (or Dumbbell Hip Thrust): 1+3 × 10
• Seated Dumbbell Shoulder Press (or Arnold Press): 1+3 × 10
• Chest-Supported Dumbbell Row (or One-Arm Dumbbell Row): 3 × 10
• Dumbbell Fly (or Push Up): 3 × 12
• Bent-Over Dumbbell Reverse Fly (or Dumbbell Upright Row): 3 × 15
• Dumbbell Calf Raise (or Single-Leg Calf Raise): 3 × 15

Day C

• Bulgarian Split Squat (or Dumbbell Reverse Lunge): 1+3 × 10
• Incline Dumbbell Press (or Dumbbell Bench Press): 1+3 × 10
• Dumbbell Pullover (or One-Arm Dumbbell Row): 3 × 12
• Dumbbell Lateral Raise (or Bent-Over Dumbbell Reverse Fly): 3 × 15
• Hammer Curl (or Dumbbell Curl): 3 × 12
• Dumbbell Skull Crusher (or Dumbbell Overhead Triceps Extension): 3 × 12
• Lying Leg Raise (or Crunch): 3 × 15