Bodyweight training gets you started. But at some point, push-ups and squats get easy and you need load. A pair of adjustable dumbbells is the best money you can spend on home training. They take up less space than a chair and they last forever.
This program is for people who've done some training (for example my beginner home program) and want to keep progressing at home.
Who it's for
- You've trained a bit before and know the basic movements.
- You have adjustable dumbbells (ideally going up to at least 15–20 kg each, more for legs later).
- You want three solid workouts a week.
The weekly schedule
Three full-body workouts, A, B and C, on three non-consecutive days:
| Monday | Wednesday | Friday |
|---|---|---|
| A | B | C |
Warm-up (5–7 minutes)
2 minutes of marching or jumping jacks, 10 bodyweight squats, 10 good mornings, 10 band pull-aparts or arm circles. Then one light set of the first exercise.
Workout A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 4 | 8–12 | 2 min |
| Single-arm floor press | 3 | 8–12 per arm | 90 s |
| Dumbbell bent-over row | 3 | 8–12 | 90 s |
| Dumbbell Romanian deadlift | 3 | 10–12 | 90 s |
| Dumbbell lateral raise | 2 | 12–15 | 60 s |
Workout B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell rear lunge | 3 | 8–10 per leg | 2 min |
| Standing dumbbell overhead press | 3 | 8–12 | 90 s |
| One-arm dumbbell row (supported) | 3 | 10–12 per arm | 60 s |
| Dumbbell hip thrust | 3 | 10–15 | 90 s |
| Dumbbell biceps curl | 2 | 10–15 | 60 s |
| Seated overhead triceps extension | 2 | 10–15 | 60 s |
Workout C
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell split squat | 3 | 8–12 per leg | 90 s |
| Dumbbell bench press (on bench or sofa edge) | 3 | 8–12 | 90 s |
| Dumbbell bent-over row | 3 | 10–12 | 90 s |
| Dumbbell step-up | 2 | 8–10 per leg | 60 s |
| Farmer's carry (around the house) | 3 | 40 s | 60 s |
| Dead bug | 2 | 8 per side | 45 s |
The exercises
Goblet squat
One dumbbell against your chest. When one dumbbell is too light, hold it longer: 3 seconds down, 1 second pause at the bottom.
Single-arm floor press
On your back on the floor, knees bent, press one dumbbell up. The floor stops your elbow at a shoulder-friendly depth. One arm at a time also trains your core to stop you from rolling.
Dumbbell bent-over row
Hinge forward with a flat back, pull both dumbbells to your lower ribs. Elbows back, not out.
Dumbbell Romanian deadlift
Hips back, flat back, feel the hamstrings. The king of home hamstring exercises.
Dumbbell lateral raise
Light. Slow. No swinging.
Dumbbell rear lunge
Dumbbells at your sides, step back, back knee towards the floor, push up through the front heel.
Standing dumbbell overhead press
Squeeze glutes and stomach, press straight up, don't lean back.
One-arm dumbbell row (supported)
One hand on a bench, sofa arm or chair. Pull towards your hip. Lets you go heavier than the two-arm row.
Dumbbell hip thrust
Upper back on the sofa or bench, dumbbell on your hips (a folded towel makes it comfortable), drive up and squeeze.
Dumbbell biceps curl
Elbows stay at your sides. No swinging the body.
Seated overhead triceps extension
One dumbbell held with both hands behind your head, straighten the arms. Elbows point forward, not out.
Dumbbell split squat
Feet in a long split stance, both stay on the floor, drop straight down. Easier to balance than a lunge, so you can push harder.
Dumbbell bench press
On a bench if you have one. Otherwise do the floor press again with both arms.
Dumbbell step-up
Sturdy step or low box. Push up with the top leg only.
Farmer's carry
Heaviest dumbbells you can hold with good posture. Walk around the house.
Dead bug
How to progress
Double progression, same as all my programs:
- Start with a weight you can do for the bottom of the rep range on all sets.
- Add reps session by session.
- Top of the range on all sets? Add weight next time and drop back to the bottom.
The home problem: adjustable dumbbells often jump in 2–2.5 kg steps, which can be a big jump for small muscles. When you can't add weight yet, make the exercise harder another way:
- slower lowering (3–4 seconds down),
- a pause at the hardest point,
- more range, for example front foot raised on a step for split squats,
- one extra set.
Change one thing at a time. Write everything down.
Week by week
- Weeks 1–2: find your weights. Leave 2–3 reps in the tank.
- Weeks 3–7: push. Last reps hard, form clean.
- Week 8: easier week. Same weights, 2 sets per exercise instead of 3–4. Then start a new 8-week round with heavier weights.
Common questions
My dumbbells don't go heavy enough for legs. Switch the goblet squat for split squats or Bulgarian split squats with your heaviest dumbbells, and use slow tempo. One-leg exercises double the load per leg.
No bench? A sturdy sofa edge works for hip thrusts and rows. For presses, use the floor.
Can I train 4 days? Add a fourth day with a walk plus core and mobility. Don't add a fourth heavy day.
Other programs
