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M&S Dumbbell Only Home or Gym Full Body Workout

by Ege Otenen
1 athletes joined

Program Description

Beginner hypertrophy program written for Muscle & Strength by Steve Shaw. https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html Day 2's dumbbell side bends are replaced with seated incline curls because side bends are a terrible exercise. Day 2 deadlifts are also moved to third main lift. Day 3 floor press is replaced with a bench press and moved to be the day's main lift in lieu of lunges.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 01:01
  • Last Edited
    Aug 02, 2025 12:56

Summary

Transform your fitness routine with the M&S Dumbbell Only Home or Gym Full Body Workout, an 8-week program designed for those looking to build strength and endurance using just dumbbells. Train three days a week with a variety of exercises targeting all major muscle groups, including squats, bench presses, and rows, ensuring a balanced approach to fitness. Whether you're at home or in the gym, this program adapts to your environment, making it perfect for any lifestyle. Get ready to elevate your strength and sculpt your body with focused, effective workouts!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Single Arm Row (Dumbbell)
3
6-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
6-12 reps
-
6
Sit Up
3
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Single Arm Row (Dumbbell)
3
6-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
6-12 reps
-
6
Sit Up
3
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Single Arm Row (Dumbbell)
3
6-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
6-12 reps
-
6
Sit Up
3
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Single Arm Row (Dumbbell)
3
6-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
6-12 reps
-
6
Sit Up
3
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Single Arm Row (Dumbbell)
3
6-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
6-12 reps
-
6
Sit Up
3
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Single Arm Row (Dumbbell)
3
6-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
6-12 reps
-
6
Sit Up
3
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Single Arm Row (Dumbbell)
3
6-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
6-12 reps
-
6
Sit Up
3
10-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
6-12 reps
-
2
Bench Press (Dumbbell)
3
6-12 reps
-
3
Single Arm Row (Dumbbell)
3
6-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-12 reps
-
5
Overhead Extension (Dumbbell)
3
6-12 reps
-
6
Sit Up
3
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
6-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
6-12 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
6-12 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
10-15 reps
-
6
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Wide Grip Pull-Up
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Tricep Extension (Dumbbell)
3
6-12 reps
-
6
Lying Leg Raise
3
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Wide Grip Pull-Up
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Tricep Extension (Dumbbell)
3
6-12 reps
-
6
Lying Leg Raise
3
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Wide Grip Pull-Up
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Tricep Extension (Dumbbell)
3
6-12 reps
-
6
Lying Leg Raise
3
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Wide Grip Pull-Up
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Tricep Extension (Dumbbell)
3
6-12 reps
-
6
Lying Leg Raise
3
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Wide Grip Pull-Up
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Tricep Extension (Dumbbell)
3
6-12 reps
-
6
Lying Leg Raise
3
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Wide Grip Pull-Up
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Tricep Extension (Dumbbell)
3
6-12 reps
-
6
Lying Leg Raise
3
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Wide Grip Pull-Up
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Tricep Extension (Dumbbell)
3
6-12 reps
-
6
Lying Leg Raise
3
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Wide Grip Pull-Up
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Tricep Extension (Dumbbell)
3
6-12 reps
-
6
Lying Leg Raise
3
10-25 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Dumbbell)
3 Sets
6-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
6-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
6-12 Reps
-
6
Sit Up
3 Sets
10-25 Reps
-
Day 2
1
Step-Up (Weighted)
3 Sets
6-12 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
-
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
6-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Standing Calf Raise
3 Sets
10-20 Reps
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2
Wide Grip Pull-Up
3 Sets
6-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
6-12 Reps
-
4
Hammer Curl
3 Sets
6-12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
-
6
Lying Leg Raise
3 Sets
10-25 Reps
-