A pair of dumbbells is enough to train every major muscle group. This plan uses two short workouts that you alternate, so you hit everything twice a week without doing the same session every day.
The schedule
Train three days a week, such as Monday, Wednesday and Friday. Alternate the workouts: week one is A, B, A and week two is B, A, B.
Workout A
- Goblet squat: 3 sets of 10
- One-arm dumbbell row: 3 sets of 10 per side
- Dumbbell bench press or push-up: 3 sets of 8 to 12
- Plank: 3 holds of 20 to 40 seconds
Workout B
- Romanian deadlift: 3 sets of 10
- Dumbbell overhead press: 3 sets of 8 to 10
- Reverse lunge: 3 sets of 8 per leg
- Dead bug: 3 sets of 8 per side
How heavy should the weights be?
Choose a weight where you could do about two more reps than the number written. If the last rep looks sloppy, the weight is too heavy. If you could do five more, it is too light.
How to add weight over time
Use a simple rule called double progression:
- Work in a rep range, such as 8 to 12.
- When you hit the top of the range on every set, add the smallest weight jump available.
- Drop back to the bottom of the range and build up again.
Rest times
Rest 60 to 90 seconds between sets of lighter work and up to two minutes for squats and deadlifts. Keep a notebook or phone note so you know what to beat next time.
Warm up and cool down
Spend five minutes before you start: easy marching, arm circles, bodyweight squats and a few light sets of your first exercise. Finish with a short walk and a few easy stretches.
If you do not own dumbbells yet, read our guide to choosing adjustable dumbbells.