Dumbbell Full Body

Weeks 1 - 3

[FOCUS HERE]

Rounds per session:

Rest between movements: 60-90 seconds

Rest between rounds: 60-90 seconds

Focus:

Additional note.

Day 1

Exercise	Sets/Reps
Bench press	3 x 8-12
Single arm row	3 x 8-12
Overhead press	3 x 8-12
Goblet squat	3 x 10-15
Romanian deadlift	3 x 8-12
Standing calf raise	3 x 15-20
Bicep curl	3 x 10-15
Triceps extension	3 x 10-15

Day 2

Exercise	Sets/Reps
Split squat	3 x 8-12
Lunge	3 x 8-12
Romanian deadlift	3 x 8-12
Standing calf raise	3 x 12-20
Incline bench press	3 x 8-12
Chest supported dumbbell row	3 x 8-12
Lateral raise	2 x 12-15
Bicep curl	3 x 10-15
Tricep kickback	3 x 10-15

Day 3

Exercise	Sets/Reps
Shoulder press	3 x 8-12
Rear delt flys	3 x 10-15
Single arm row	3 x 8-12
Bench press	3 x 8-12
Sumo squat	3 x 10-15
Romanian deadlift	3 x 8-12
Standing calf raise	3 x 12-20
Hammer curl	2 x 10-15
Tricep extension	2 x 10-15

Weeks 4 - 6

[FOCUS HERE]

Rounds per session:

Rest between movements: 60-90 seconds

Rest between rounds: 60-90 seconds

Focus:

Additional note.

Day 1

Exercise	Sets/Reps
Incline bench press	3 x 12-15
Bent over row	3 x 12-15
Seated overhead press	3 x 10-15
Goblet squat	3 x 10-15
Romanian deadlift	3 x 8-12
Standing calf raise	3 x 15-20
Alternating bicep curl	3 x 10-15
Skullcrusher	3 x 10-15

Day 2

Exercise	Sets/Reps
Bulgarian split squat	3 x 8-12
Alternating lunge	3 x 8-12
Romanian deadlift	3 x 8-12
Standing calf raise	3 x 12-20
Incline bench press	3 x 12-15
Chest supported dumbbell row	3 x 12-15
Lateral raise	2 x 12-15
Bicep curl	2 x 10-15
Overhead tricep extension	3 x 10-15

Day 3

Exercise	Sets/Reps
Shoulder press	3 x 12-15
Rear delt flys	3 x 10-15
Bent over row	3 x 12-15
Bench press	3 x 12-15
Sumo squat	3 x 10-15
Romanian deadlift	3 x 8-12
Standing calf raise	3 x 12-20
Hammer curl	2 x 10-15
Tricep extension	2 x 10-15

Weeks 1 & 2

[FOCUS HERE]

Rounds per session:

Rest between movements: 60-90 seconds

Rest between rounds: 60-90 seconds

Focus:

Weeks 3 & 4

[FOCUS HERE]

Rounds per session:

Rest Between Movements:

Rest Between Rounds:

Optional: Slightly increase dumbbell load or add 1–2 reps

Focus:

Additional note.

Weeks 5 & 6

[FOCUS HERE]

Rounds per session:

Rest Between Movements:

Rest Between Rounds:

Optional: Slightly increase dumbbell load or add 1–2 reps

Focus:

Additional note.

Weeks 7 & 9

[FOCUS HERE]

Rounds per session:

Rest Between Movements:

Rest Between Rounds:

Optional: Slightly increase dumbbell load or add 1–2 reps

Focus:

Additional note.

Week 9 (Deload)

[FOCUS HERE]

Rounds per session:

Rest Between Movements:

Rest Between Rounds:

Optional: Slightly increase dumbbell load or add 1–2 reps

Focus:

Additional note.

Day 1

Bench Press

3 sets x 8-12 reps (weeks 1 & 2)
4 sets x 8-12 reps (weeks 3 & 4)

Single Arm Row

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Overhead Press

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Goblet Squats

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Romanian Deadlifts

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Standing Calf Raise

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Bicep Curls

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Triceps Extension

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Optional finisher. Perform as circuit with 15 seconds rest between exercises, 60 seconds between rounds.

Push Ups

2 sets x 10 reps

Bodyweight Squats

2 sets x 15 reps

Decline Sit Ups

2 sets x 15 reps

Day 2

Split Squat

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Alternating Lunges

3 sets x 8 reps/side (Week 1)
4 sets x 8 reps/side (Week 2)

Romanian Deadlift

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Standing Calf Raises

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Incline Bench Press

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Chest Supported One Dumbbell Row

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Lateral Raises

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Bicep Curls

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Triceps Kickback

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Optional finisher. Perform as circuit with 15 seconds rest between exercises, 60 seconds between rounds.

Suitcase Carry

2 sets x 30 seconds

Crunch

2 sets x 15 reps

Glute Bridge

2 sets x 15 reps

Day 3

Shoulder Press

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Rear Delt Flys

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Single Arm Row

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Bench Press

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Sumo Squat

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Romanian Deadlift

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Standing Calf Raises

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Hammer Curls

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Triceps Extensions

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Optional finisher. Perform as circuit with 15 seconds rest between exercises, 60 seconds between rounds.

Push Ups

2 sets x 10 reps

Walking Lunge

2 sets x 20 reps/side

Squat

2 sets x 15 reps

Plank

2 sets x 30 seconds

Day 1

Bench Press

3 sets x 8-12 reps (weeks 1 & 2)
4 sets x 8-12 reps (weeks 3 & 4)

Single Arm Row

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Overhead Press

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Goblet Squats

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Romanian Deadlifts

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Standing Calf Raise

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Bicep Curls

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Triceps Extension

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Optional finisher. Perform as circuit with 15 seconds rest between exercises, 60 seconds between rounds.

Push Ups

2 sets x 10 reps

Bodyweight Squats

2 sets x 15 reps

Decline Sit Ups

2 sets x 15 reps

Day 2

Split Squat

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Alternating Lunges

3 sets x 8 reps/side (Week 1)
4 sets x 8 reps/side (Week 2)

Romanian Deadlift

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Standing Calf Raises

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Incline Bench Press

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Chest Supported One Dumbbell Row

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Lateral Raises

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Bicep Curls

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Triceps Kickback

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Optional finisher. Perform as circuit with 15 seconds rest between exercises, 60 seconds between rounds.

Suitcase Carry

2 sets x 30 seconds

Crunch

2 sets x 15 reps

Glute Bridge

2 sets x 15 reps

Day 3

Shoulder Press

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Rear Delt Flys

3 sets x 10 reps (Week 1)
4 sets x 10 reps (Week 2)

Single Arm Row

3 sets x 12 reps (Week 1)
4 sets x 12 reps (Week 2)

Bench Press

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Sumo Squat

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Romanian Deadlift

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Standing Calf Raises

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Hammer Curls

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Triceps Extensions

3 sets x 10 reps/side (Week 1)
4 sets x 10 reps/side (Week 2)

Optional finisher. Perform as circuit with 15 seconds rest between exercises, 60 seconds between rounds.

Push Ups

2 sets x 10 reps

Walking Lunge

2 sets x 20 reps/side

Squat

2 sets x 15 reps

Plank

2 sets x 30 seconds

Weeks 1 & 2

[FOCUS HERE]

Rounds per session:

Rest between movements: 60-90 seconds

Rest between rounds: 60-90 seconds

Focus:

Weeks 3 & 4

[FOCUS HERE]

Rounds per session:

Rest Between Movements:

Rest Between Rounds:

Optional: Slightly increase dumbbell load or add 1–2 reps

Focus:

Additional note.

Weeks 5 & 6

[FOCUS HERE]

Rounds per session:

Rest Between Movements:

Rest Between Rounds:

Optional: Slightly increase dumbbell load or add 1–2 reps

Focus:

Additional note.

Weeks 7 & 9

[FOCUS HERE]

Rounds per session:

Rest Between Movements:

Rest Between Rounds:

Optional: Slightly increase dumbbell load or add 1–2 reps

Focus:

Additional note.

Week 9 (Deload)

[FOCUS HERE]

Rounds per session:

Rest Between Movements:

Rest Between Rounds:

Optional: Slightly increase dumbbell load or add 1–2 reps

Focus:

Additional note.

Duration: 9 weeks (8 weeks core workout, 1 week deload)

Frequency: 3 days per week

Format: Full-body dumbbell + bodyweight

Time per session: ~60-90 minutes (including warmup and finisher)

Equipment: Dumbbells + bodyweight

Target: Hypertrophy + fat loss

Rest Between Movements: ~60-90 seconds

Rest Between Rounds: ~60-90 seconds

Reps per exercise: 8-15 depending on movement

RPE Target: ~7.5-8 (leave 1-2 reps in reserve)