Program Description
This is a workout regime to cove the basics of working out. Made by and for beginners!
Program Overview
- LevelBeginner
- GoalAthletics, Bodyweight Fitness
- EquipmentDumbbell Only
- Program Length10 weeks
- Time Per Workout30 minutes
- CreatedApr 24, 2025 11:23
- Last EditedMay 04, 2025 02:47
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Floor Press (Dumbbell)
3
12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Overhead Press (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
9
Push Up
3
10 reps
-
10
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Pullover (Dumbbell)
2
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
2
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Renegade Row
3
12 reps
-
8
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Lunge (Dumbbell)
3
12 reps
-
6
Clamshells (Band)
3
12 reps
-
7
Stretching
1
2 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Bent Over Row (Dumbbell)3 Sets
12 Reps
-
2
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
3
Pullover (Dumbbell)2 Sets
12 Reps
-
4
Shrug (Dumbbell)3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)2 Sets
12 Reps
-
6
Hammer Curl3 Sets
12 Reps
-
7
Renegade Row3 Sets
12 Reps
-
8
Stretching1 Set
2 mins
-
Day 3
1
Goblet Squat3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
-
3
Sumo Deadlift (Dumbbell)3 Sets
12 Reps
-
4
Glute Bridge (Dumbbell)3 Sets
12 Reps
-
5
Lunge (Dumbbell)3 Sets
12 Reps
-
6
Clamshells (Band)3 Sets
12 Reps
-
7
Stretching1 Set
2 mins
-
Day 1
1
Arnold Press3 Sets
12 Reps
-
2
Military Press (Barbell)3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Floor Press (Dumbbell)3 Sets
12 Reps
-
5
Standing Shoulder Press (Dumbbell)3 Sets
12 Reps
-
6
Chest Press (Machine)3 Sets
12 Reps
-
7
Overhead Press (Dumbbell)3 Sets
12 Reps
-
8
Overhead Extension (Dumbbell)3 Sets
12 Reps
-
9
Push Up3 Sets
10 Reps
-
10
Stretching1 Set
2 mins
-