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Original starter · 6 weeks

Home Gym Dumbbell Program

Train your whole body at home with just adjustable dumbbells, a bench, a pull-up bar and a band.

Open editable programStart blank
6weeks
3days a week
18sessions
299working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

MeasureWeek 1Week 6Change
Working sets4832−33%
Total reps426284−33%
Reps per set8.98.9+0%
Average RPE6.96.0−13%

Week 1

FULL BODY A - MON

ExerciseSets × repsEffort / loadRest
Goblet squat3 × 8-10RPE 702:00
Dumbbell bench press3 × 8-10RPE 702:00
One-arm dumbbell row · Reps per side3 × 8-10RPE 702:00
Dumbbell Romanian deadlift3 × 10RPE 701:15
Dead bug · Reps per side3 × 10RPE 600:45

FULL BODY B - WED

ExerciseSets × repsEffort / loadRest
Bulgarian split squat · Reps per leg3 × 8-10RPE 702:00
Dumbbell shoulder press3 × 8-10RPE 702:00
Band-assisted pull-up · Use less band as you get stronger3 × 8-10RPE 702:00
Dumbbell hip thrust3 × 10RPE 701:15
Band pull-apart3 × 10RPE 701:15

FULL BODY C - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell reverse lunge · Reps per leg3 × 8-10RPE 702:00
Push-up · Raise your feet once 15 reps is easy3 × 8-10RPE 702:00
Chest-supported dumbbell row3 × 8-10RPE 702:00
Dumbbell curl3 × 10RPE 701:15
Overhead triceps extension3 × 10RPE 701:15
Side plank · Seconds per side3 × 10RPE 600:45

Week 2

FULL BODY A - MON

ExerciseSets × repsEffort / loadRest
Goblet squat3 × 10-12RPE 702:00
Dumbbell bench press3 × 10-12RPE 702:00
One-arm dumbbell row · Reps per side3 × 10-12RPE 702:00
Dumbbell Romanian deadlift3 × 12RPE 701:15
Dead bug · Reps per side3 × 10RPE 6.500:45

FULL BODY B - WED

ExerciseSets × repsEffort / loadRest
Bulgarian split squat · Reps per leg3 × 10-12RPE 702:00
Dumbbell shoulder press3 × 10-12RPE 702:00
Band-assisted pull-up · Use less band as you get stronger3 × 10-12RPE 702:00
Dumbbell hip thrust3 × 12RPE 701:15
Band pull-apart3 × 12RPE 701:15

FULL BODY C - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell reverse lunge · Reps per leg3 × 10-12RPE 702:00
Push-up · Raise your feet once 15 reps is easy3 × 10-12RPE 702:00
Chest-supported dumbbell row3 × 10-12RPE 702:00
Dumbbell curl3 × 12RPE 701:15
Overhead triceps extension3 × 12RPE 701:15
Side plank · Seconds per side3 × 10RPE 6.500:45

Week 3

FULL BODY A - MON

ExerciseSets × repsEffort / loadRest
Goblet squat4 × 8-10RPE 7.502:00
Dumbbell bench press4 × 8-10RPE 7.502:00
One-arm dumbbell row · Reps per side4 × 8-10RPE 7.502:00
Dumbbell Romanian deadlift3 × 12RPE 7.501:15
Dead bug · Reps per side3 × 12RPE 6.500:45

FULL BODY B - WED

ExerciseSets × repsEffort / loadRest
Bulgarian split squat · Reps per leg4 × 8-10RPE 7.502:00
Dumbbell shoulder press4 × 8-10RPE 7.502:00
Band-assisted pull-up · Use less band as you get stronger4 × 8-10RPE 7.502:00
Dumbbell hip thrust3 × 12RPE 7.501:15
Band pull-apart3 × 12RPE 7.501:15

FULL BODY C - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell reverse lunge · Reps per leg4 × 8-10RPE 7.502:00
Push-up · Raise your feet once 15 reps is easy4 × 8-10RPE 7.502:00
Chest-supported dumbbell row4 × 8-10RPE 7.502:00
Dumbbell curl3 × 12RPE 7.501:15
Overhead triceps extension3 × 12RPE 7.501:15
Side plank · Seconds per side3 × 12RPE 6.500:45

Week 4

FULL BODY A - MON

ExerciseSets × repsEffort / loadRest
Goblet squat4 × 10-12RPE 7.502:00
Dumbbell bench press4 × 10-12RPE 7.502:00
One-arm dumbbell row · Reps per side4 × 10-12RPE 7.502:00
Dumbbell Romanian deadlift3 × 15RPE 7.501:15
Dead bug · Reps per side3 × 12RPE 700:45

FULL BODY B - WED

ExerciseSets × repsEffort / loadRest
Bulgarian split squat · Reps per leg4 × 10-12RPE 7.502:00
Dumbbell shoulder press4 × 10-12RPE 7.502:00
Band-assisted pull-up · Use less band as you get stronger4 × 10-12RPE 7.502:00
Dumbbell hip thrust3 × 15RPE 7.501:15
Band pull-apart3 × 15RPE 7.501:15

FULL BODY C - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell reverse lunge · Reps per leg4 × 10-12RPE 7.502:00
Push-up · Raise your feet once 15 reps is easy4 × 10-12RPE 7.502:00
Chest-supported dumbbell row4 × 10-12RPE 7.502:00
Dumbbell curl3 × 15RPE 7.501:15
Overhead triceps extension3 × 15RPE 7.501:15
Side plank · Seconds per side3 × 12RPE 700:45

Week 5

FULL BODY A - MON

ExerciseSets × repsEffort / loadRest
Goblet squat4 × 8-10RPE 802:00
Dumbbell bench press4 × 8-10RPE 802:00
One-arm dumbbell row · Reps per side4 × 8-10RPE 802:00
Dumbbell Romanian deadlift3 × 15RPE 801:15
Dead bug · Reps per side3 × 15RPE 700:45

FULL BODY B - WED

ExerciseSets × repsEffort / loadRest
Bulgarian split squat · Reps per leg4 × 8-10RPE 802:00
Dumbbell shoulder press4 × 8-10RPE 802:00
Band-assisted pull-up · Use less band as you get stronger4 × 8-10RPE 802:00
Dumbbell hip thrust3 × 15RPE 801:15
Band pull-apart3 × 15RPE 801:15

FULL BODY C - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell reverse lunge · Reps per leg4 × 8-10RPE 802:00
Push-up · Raise your feet once 15 reps is easy4 × 8-10RPE 802:00
Chest-supported dumbbell row4 × 8-10RPE 802:00
Dumbbell curl3 × 15RPE 801:15
Overhead triceps extension3 × 15RPE 801:15
Side plank · Seconds per side3 × 15RPE 700:45

Week 6

FULL BODY A - MON

ExerciseSets × repsEffort / loadRest
Goblet squat2 × 8-10RPE 602:00
Dumbbell bench press2 × 8-10RPE 602:00
One-arm dumbbell row · Reps per side2 × 8-10RPE 602:00
Dumbbell Romanian deadlift2 × 10RPE 601:15
Dead bug · Reps per side2 × 10RPE 600:45

FULL BODY B - WED

ExerciseSets × repsEffort / loadRest
Bulgarian split squat · Reps per leg2 × 8-10RPE 602:00
Dumbbell shoulder press2 × 8-10RPE 602:00
Band-assisted pull-up · Use less band as you get stronger2 × 8-10RPE 602:00
Dumbbell hip thrust2 × 10RPE 601:15
Band pull-apart2 × 10RPE 601:15

FULL BODY C - FRI

ExerciseSets × repsEffort / loadRest
Dumbbell reverse lunge · Reps per leg2 × 8-10RPE 602:00
Push-up · Raise your feet once 15 reps is easy2 × 8-10RPE 602:00
Chest-supported dumbbell row2 × 8-10RPE 602:00
Dumbbell curl2 × 10RPE 601:15
Overhead triceps extension2 × 10RPE 601:15
Side plank · Seconds per side2 × 10RPE 600:45