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M&S Dumbbell Only Home or Gym Full Body Workout

by BAC
138 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
    Sep 13, 2025 07:53

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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.3%
Triceps
12.3%
Quadriceps
9.7%
Abs
9%
Upper Back
9%
Glutes
9%
Hamstrings
8.4%
Chest
6.5%
Lats
5.8%
Front Delts
5.2%
Middle Delts
3.2%
Calves
3.2%
Lower Back
2.6%
Adductors
1.9%
Forearms
1.9%
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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
-