Templates

Full-body dumbbell workout at home

With two dumbbells you can train your whole body at home. The plan sets out sets, reps and rest times and comes in three versions between 10 and 40 minutes.

The template

Steps

  1. Warm up for 5 minutes: march on the spot, circle your arms, 10 squats without weight.
  2. Goblet squats: 3 sets of 10–12 reps, holding one dumbbell at your chest.
  3. Bent-over rows: 3 sets of 10–12 reps per side.
  4. Reverse lunges: 3 sets of 8 reps per leg.
  5. Shoulder press, standing or seated: 3 sets of 10 reps.
  6. Romanian deadlifts with a straight back: 3 sets of 10–12 reps.
  7. Dumbbell floor press or push-ups: 3 sets of 8–12 reps.
  8. Forearm plank: hold 3 rounds of 20–40 seconds.
  9. Rest 60–90 seconds between sets and choose a weight where the last two reps feel hard but stay clean.
  10. Loosen up for 3 minutes and skip any exercise that hurts.

Versions

Full-body dumbbell workout at home

A short three-exercise circuit for when time is tight.

4 Steps
  1. Warm up for 2 minutes: march on the spot and circle your arms.
  2. Round 1: 40 seconds each of goblet squats, bent-over rows and shoulder press, with 20 seconds rest in between.
  3. Round 2: the same three exercises again at your own pace.
  4. Loosen up for 1 minute and skip any exercise that hurts.

Full-body dumbbell workout at home

Six basic exercises with three sets each for the whole body.

10 Steps
  1. Warm up for 5 minutes: march on the spot, circle your arms, 10 squats without weight.
  2. Goblet squats: 3 sets of 10–12 reps, holding one dumbbell at your chest.
  3. Bent-over rows: 3 sets of 10–12 reps per side.
  4. Reverse lunges: 3 sets of 8 reps per leg.
  5. Shoulder press, standing or seated: 3 sets of 10 reps.
  6. Romanian deadlifts with a straight back: 3 sets of 10–12 reps.
  7. Dumbbell floor press or push-ups: 3 sets of 8–12 reps.
  8. Forearm plank: hold 3 rounds of 20–40 seconds.
  9. Rest 60–90 seconds between sets and choose a weight where the last two reps feel hard but stay clean.
  10. Loosen up for 3 minutes and skip any exercise that hurts.

Full-body dumbbell workout at home

More sets plus extra exercises for arms and core.

11 Steps
  1. Warm up for 5 minutes: march on the spot, circle your arms, 10 squats without weight.
  2. Goblet squats: 4 sets of 10–12 reps.
  3. Bent-over rows: 4 sets of 10–12 reps per side.
  4. Reverse lunges: 4 sets of 8 reps per leg.
  5. Shoulder press, standing or seated: 4 sets of 10 reps.
  6. Romanian deadlifts with a straight back: 4 sets of 10–12 reps.
  7. Dumbbell floor press or push-ups: 4 sets of 8–12 reps.
  8. Biceps curls and overhead triceps extensions: 3 sets of 12 reps each.
  9. Forearm plank and side plank: 3 rounds of 20–40 seconds each.
  10. Rest 60–90 seconds between sets and choose a weight where the last two reps feel hard but stay clean.
  11. Stretch for 5 minutes and skip any exercise that hurts.

How to use this template

  1. Open the template in the app and pick a version if there is more than one.

  2. Adjust the steps and items: add, reword or delete them.

  3. Schedule the routine at a fixed time and check off the steps one after another.

Frequently asked questions

Which exercises are in the plan?

Goblet squats, bent-over rows, reverse lunges, shoulder press, Romanian deadlifts, dumbbell floor press or push-ups, and a forearm plank. The extended version adds biceps curls, overhead triceps extensions and a side plank.

How heavy should the dumbbells be?

The template recommends a weight where the last two reps feel hard but stay clean.

How long should I rest between sets?

The plan allows 60 to 90 seconds of rest between sets.

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You can adapt this template to your day in the app.

Open in the app