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Full Body Dumbbell Workout
by Oli Thomas
6 athletes joined
Program Description
Build muscle, burn fat, improve muscular and cardiovascular endurance. Accompanied with dialled in diet and nutrition, this program is guaranteed to get your heart racing, your muscles pumping and fat burning! For the pushups and dips, use MAX effort and go to failure for an optimal pump! Rest 45 seconds between sets and 2 minutes between each superset! Good Luck!
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 24, 2024 09:08
Last Edited
Jun 12, 2024 01:59
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Week 1
1 / 8 Weeks
Day 1
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 1
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 1
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 1
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 1
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 1
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 1
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 1
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 2
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7
Day 3
1A
Front Squat (Dumbbell)
3 Sets
10 Reps
@7.5
1B
Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Push Up
1 Set
10 Reps
@10
3B
Dip (Bodyweight)
1 Set
10 Reps
@10
4A
Standing Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@7
4C
Skull Crusher
2 Sets
10 Reps
@7