Beginner General Fitness
Dumbbell Only
Complete training with just dumbbells
No gym? No problem. This comprehensive program requires only dumbbells and delivers full-body results. Perfect for home gyms, hotel rooms, or anyone with limited equipment.
4
Days/Week
8
Weeks
45
Min/Session
20
Exercises
Weekly Schedule
Day 1: Push Day
Chest, Shoulders, Triceps
1 Dumbbell Bench Press
4 × 8-10 2 Incline Dumbbell Press
3 × 10-12 3 Dumbbell Shoulder Press
3 × 10-12 4 Lateral Raises
3 × 12-15 5 Overhead Tricep Extension
3 × 12-15 Day 2: Pull Day
Back & Biceps
1 Dumbbell Rows
4 × 8-10 each 2 Dumbbell Pullovers
3 × 10-12 3 Reverse Flyes
3 × 12-15 4 Dumbbell Curls
3 × 10-12 5 Hammer Curls
3 × 10-12 Day 3: Leg Day
Lower Body
1 Goblet Squats
4 × 10-12 2 Dumbbell Romanian Deadlifts
4 × 10-12 3 Bodyweight Walking Lunge
3 × 12 each 4 Dumbbell Calf Raises
3 × 15-20 5 Dumbbell Hip Thrusts
3 × 12-15 Day 4: Full Body
Total Body Circuit
1 Dumbbell Thrusters
3 × 10 2 Renegade Rows
3 × 8 each 3 Dumbbell Swings
3 × 15 4 Reverse Lunges to Press
3 × 8 each 5 Plank Rows
3 × 10 each Equipment Required
Dumbbell
Target Muscles
Full body
#dumbbell
#home gym
#minimal equipment
#beginner
#accessible
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