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M&S Dumbbell Only Home or Gym Full Body Workout
by Brian C.
37 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 15, 2024 09:06
down_app
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
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
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
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
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
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
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
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