Full Body
Home Dumbbell Plan
8
weeks
4
days a week
Beginner
level
No gym needed — a pair of dumbbells and a little floor space. Four days a week alternating lower and upper body. Add weight or reps every week; when the dumbbells feel light, it's working.
Phase 1 · Build (12–15 reps)Phase 2 · Strength (8–10 reps)
What week 1 looks like
Lower A
35 min- Goblet Squat3 × 12–15
- Dumbbell Romanian Deadlift3 × 12–15
- Dumbbell Reverse Lunge3 × 10 each
- Glute Bridge3 × 15
- Calf Raise On A Dumbbell3 × 15 each
- Plank3 × 30 sec
Upper A
35 min- Dumbbell Floor Press3 × 12–15
- Bent-Over Dumbbell Row3 × 12–15
- Dumbbell Shoulder Press3 × 12
- Dumbbell Lateral Raise (Standing)3 × 15
- Dumbbell Curl2 × 12
- Overhead Dumbbell Triceps Extension2 × 12
Lower B
35 min- Dumbbell Squat3 × 12–15
- Dumbbell Lunge3 × 10 each
- Single-Leg Glute Bridge3 × 12 each
- Dumbbell Romanian Deadlift3 × 12
- Dead Bug3 × 8 each side
- Mountain Climbers3 × 30 sec
Upper B
35 min- Push-Up3 × 8–12
- One-Arm Dumbbell Row3 × 12 each
- Arnold Press3 × 12
- Dumbbell Reverse Fly3 × 15
- Hammer Curl2 × 12
- Russian Twist3 × 20
Weeks 2–8 progress on their own. Nothing to plan yourself.