Program Description
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Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentDumbbell Only
- Program Length5 weeks
- Time Per Workout40 minutes
- CreatedApr 30, 2025 03:46
- Last EditedJun 18, 2025 10:12

Summary
Unlock your full potential with this comprehensive 5-week full-body dumbbell program, designed for three days of intense training each week. Each session targets major muscle groups through a variety of effective exercises, including Goblet Squats, Incline Bench Presses, and custom circuits that keep your workouts dynamic and engaging. Perfect for all fitness levels, this program emphasizes strength, endurance, and muscle definition using just dumbbells. Get ready to transform your physique and elevate your fitness game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Week 1
1 / 5 Weeks
Day 1
1
Goblet Squat3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Chest Supported Row (Dumbbell)3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)3 Sets
-
Day 2
1
Romanian Deadlift (Dumbbell)3 Sets
-
2
Seated Shoulder Press (Dumbbell)3 Sets
-
3
One Arm Row (Dumbell)3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)3 Sets
-
Day 3
1
Squat (Dumbbell)3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Rear Delt Fly (Dumbbell)3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)3 Sets
-