Dumbbell Workout Full Body

You don't need a fully equipped gym to still be in the best shape of your life. Dumbbells are an amazing training tool, that can help you build more muscle mass and strength. Dumbbells also help improve core strength, stability, and can correct muscular and postural imbalances. With this 6-week full body dumbbell workout, you can start turning up your sweat, and crushing more calories all from the comfort of your home. 

Who Is This Program For?

This dumbbell full body workout will only work for those that have access to dumbbells. This program is perfect for those working out from home, traveling and who need a consistent dumbbell program to perform at their hotel gym, or for those that want to start a new training protocol at their local gym. 

5 Day Full Body Dumbbell Workout Split

The main goal of this dumbbell workout is to increase muscle mass and strength. The suggested split, designates chest, shoulders, and triceps into day one, with a day two split between legs and shoulders, and day three splitting between back and biceps. Day 4, splits legs and shoulders again and day 5 covers a full body dumbbell workout.  

After 6 weeks, you can continue with the workout intensity and rep range as prescribed if you'd like to consistently make incremental gains. If you want to build more muscle and strength, increase the weight incrementally each subsequent week, and keep your rep range the same, with your last few sets between 8-10 reps. If you want to gain more size, increase the rest time between sets. 

When you're done with the bulk and ready for a cut, increase your rep volume, turn up the intensity, and slightly dial down the load. The key here is calories burned, so if you want to burn more body fat, throw in some cardio acceleration movements between your sets, to keep heart rate up.

Main Goal

Increase Strength, Increase Muscle Mass, Burn Body Fat

Workout Type

Split

Training Level

Beginner – Intermediate

Program Duration

6 Weeks

Days Per Week

5

Time Per Workout

30-45 Minutes

Equipment Required

Light-Moderate Dumbbells, Bench

Target Gender

Male & Female

Recommended Supplements

BCAAWhey Protein IsolateClean CarbsCitrulline MalateKre-Alkalyn

Author

Walter Hinchman


6-Week Full Body Dumbbell Workout 

 

Day 1 Workout % Max Effort SET/REP Rest
  Dumbbell Bench Press 65-75 4 x 15/12/10  1 min
  Dumbbell Triceps Kickback 65-75 3 x 10/per side 1 min
  Dumbbell Lateral Raise 65-75 4 x 10/per side 1 min
  Dumbbell Incline Bench Press 65-75 4 x 15/12/10 1 min
  Standing Dumbbell Shoulder Press 65-75 4 x 15/12/10 1 min
  Dumbbell Narrow Push Up 65-75 3 x 12 1 min
Day 2 Workout % Max Effort SET/REP Rest
  Dumbbell Front Rack Squat 65-75 4 x 12 1 min
  Dumbbell Straight Leg Deadlift 65-75 4 x 12 1 min
  Dumbbell Alternating Front/Lateral Raise 65-75 4 x 12 1 min
  Dumbbell Walking Lunge 65-75 4 x 12 1 min
  Dumbbell Single-Arm Shoulder Press 65-75 4 x 10/per side 1 min
  Dumbbell Vertical Row to Press 65-75 4 x 12 1 min
Day 3 Workout % Max Effort SET/REP Rest
  Dumbbell Curls 65-75 4 x 10 1 min
  Dumbbell Bent Over Row 65-75 4 x 10 1 min
  Dumbbell Seated W Curl 65-75 4 x 10 1 min
  Dumbbell Vertical Row 65-75 4 x 10 1 min
  Reverse Grip Dumbbell Row 65-75 4 x 12 1 min
  Dumbbell Hammer Curls  65-75 3 x 10/side 1 min
Day 4 Workout % Max Effort SET/REP Rest
  Dumbbell Deadlifts 65-75 4 x 12 1 min
  Bent Over Dumbbell Lateral Raise 65-75 4 x 12 1 min
  Bent Over Dumbbell Front Raise 65-75 4 x 12 1 min
  Dumbbell Goblet Squat 65-75 4 x 12 1 min
  Dumbbell Split Squat 65-75 4 x 10/per side 1 min
  Dumbbell Y Raise  65-75 4  x 12 1 min
Day 5 Workout % Max Effort SET/REP Rest
  Dumbbell Arnold Press 65-75 4 x 12 1 min
  Single-Arm Dumbbell Rows 65-75 4 x 12 1 min
  Dumbbell Chest Press 65-75 4 x 12 1 min
  Dumbbell Hammer Curls  65-75 4 x 12 1 min
  Incline Dumbbell Press  65-75 4 x 10/per side 1 min
  Single-Arm Dumbbell Snatch 65-75 4  x 12 1 min

 


Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.
 
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