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All workout plans

2-Day Dumbbell Full Body

General fitnessBeginner

Two sessions a week with a pair of dumbbells and the floor — a bench helps but is not required. For a week that has no third day and no gym in it.

At a glance

Frequency
2× a week
Split
Full body
Session length
Up to 40 min
Weekly volume
≈35 working sets

Equipment

HomeDumbbellBodyweight

Where the week's sets go

  • Legs12 sets · 34%
  • Chest6 sets · 17%
  • Back6 sets · 17%
  • Core6 sets · 17%
  • Shoulders5 sets · 14%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. Wedrest day
  5. ThuFull Body B
  6. Frirest day
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 2

Full Body A

Squat, press, row, hinge · 6 exercises · Up to 39 min

    • Dumbbell goblet squatQuads · Dumbbell3× 8–12 reps2 min restOne dumbbell at the chest, elbows inside the knees at the bottom.
    • Dumbbell bench pressChest · Dumbbell3× 8–12 reps1 min 30 s restOn a bench if you have one, on the floor if you do not — the floor version is fine.
    • Dumbbell one arm bent-over rowUpper back · Dumbbell3× 8–12 reps1 min 30 s restEight to twelve an arm, free hand on a chair.
    • Dumbbell romanian deadliftGlutes · Dumbbell3× 10–12 reps2 min restHips back, dumbbells sliding down the thighs, stop where the hamstrings stop.
    • Dumbbell lateral raiseSide delts · Dumbbell2× 12–15 reps1 min rest
    • Front plankAbs · Bodyweight3× 40 s1 min rest

Workout 2 of 2

Full Body B

Lunge, overhead press, row, push-up · 6 exercises · Up to 36 min

    • Dumbbell rear lungeQuads · Dumbbell3× 10 reps1 min 30 s restTen a leg. Stepping back keeps more of it on the glute and less on the knee.
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps1 min 30 s restSeated on a chair or standing — either works. The only overhead press of the week.
    • Dumbbell bent over rowUpper back · Dumbbell3× 10–12 reps1 min 30 s rest
    • Push-upChest · Bodyweight3× 8–15 reps1 min restHands on a chair if the floor is still too much.
    • Glute bridge two legs on benchGlutes · Bodyweight3× 12–15 reps1 min restHold a dumbbell across the hips and pause a full second at the top.
    • Dead bugAbs · Bodyweight3× 10 reps1 min rest

How to progress

Start with a pair you could lift fifteen times and stop every set two reps short of failure. Two sessions a week recover easily, so add reps every session until every set is at the top of its range, then take the next pair up and start again at the bottom.

Start this plan

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