Home dumbbell workout plan
All you need is a pair of dumbbells and some floor space. Three full-body workouts a week to build strength while you lose weight.
Who this plan is for
For people who train at home with dumbbells. Adjustable dumbbells are the best value if you’re buying.
Your weekly workouts
Mon · Full body A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat Sit back between your heels, chest tall | 3 × 10–12 | 60–90s |
| Dumbbell floor press Elbows about 45° from your sides | 3 × 10–12 | 60–90s |
| One-arm dumbbell row Pull elbow to your back pocket | 3 × 10–12 | 60–90s |
| Dumbbell Romanian deadlift Push hips back, flat back, feel the hamstrings | 3 × 10–12 | 60–90s |
| Dead bug Low back stays pressed into the floor | 3 × 8 / side | 60–90s |
Wed · Full body B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Split squat (hold a support) Control the way down, whole foot on the floor | 3 × 10–12 | 60–90s |
| Seated dumbbell shoulder press Ribs down, press straight up | 3 × 10–12 | 60–90s |
| Dumbbell pullover Lead with elbows, shoulder blades down | 3 × 10–12 | 60–90s |
| Dumbbell Romanian deadlift Push hips back, flat back, feel the hamstrings | 3 × 10–12 | 60–90s |
| Side plank (from knees) Squeeze glutes, breathe slowly | 3 × 20–30s / side | 60–90s |
Fri · Full body C
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat Sit back between your heels, chest tall | 3 × 10–12 | 60–90s |
| Dumbbell floor press Elbows about 45° from your sides | 3 × 10–12 | 60–90s |
| Dumbbell pullover Lead with elbows, shoulder blades down | 3 × 10–12 | 60–90s |
| Split squat (hold a support) Control the way down, whole foot on the floor | 3 × 10–12 | 60–90s |
| Farmer carry Stand tall, short quick steps | 3 × 30–40s | 60–90s |
How to progress over 4 weeks
- Week 1: Learn the movements. Finish every set with 2–3 reps left in the tank.
- Week 2: Same exercises. Add 1–2 reps to every set, or a little weight once you hit the top of the rep range.
- Week 3: Add one set to the first two exercises of each session. Keep 1–2 reps in reserve.
- Week 4: Lighter week. Drop one set from everything, keep the weights. Then start again a bit heavier.
Cardio and daily movement
Walk 7,000–10,000 steps a day. On non-lifting days add 20–30 minutes of brisk walk outdoors. Walking is the easiest way to burn extra calories without making you hungrier.
Warm up and form
- Start with 5 minutes of easy cardio, then 1–2 light sets of your first exercise.
- Move with control. The lowering part of each rep should take about 2 seconds.
- Stop any exercise that causes sharp pain. Mild muscle soreness for a day or two is normal.
Pair this plan with the right calories: the calorie deficit calculator and protein calculator will give you your numbers.
Questions
What weight dumbbells should I buy?
Many beginners start with a light pair (5–15 lb) and a medium pair (15–30 lb). Adjustable dumbbells save space and money as you get stronger.
Can you build muscle with just dumbbells?
Yes. Add reps, sets or slower tempos as you get stronger, then move up in weight.
Is lifting weights good for weight loss?
Yes. Strength training helps you keep muscle while you eat less, so more of the weight you lose comes from fat. It also makes you stronger and look more toned as you lose.
Should I do cardio or weights to lose weight?
Both help, but your diet does most of the work. Lift 2–4 days a week to keep muscle, and walk daily for extra calorie burn.
More workout plans
General fitness information, not medical advice. Check with your doctor before starting a new exercise program.