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M&S Dumbbell Only Home or Gym Full Body Workout

by BAC
122 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
    Feb 17, 2024 09:56
  • Last Edited
    Jun 21, 2025 07:45

Summary

Transform your fitness routine with the M&S Dumbbell Only Home or Gym Full Body Workout! Over the course of 8 weeks, you'll engage in a balanced regimen designed for three days a week, focusing on strength and endurance. This program utilizes just dumbbells to target all major muscle groups, featuring exercises like squats, bench presses, and single-arm rows. Whether at home or in the gym, you'll build strength and improve your overall fitness with every session. Get ready to elevate your training and achieve your goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-