Spain total body split workout

by Caroline

2 athletes joined

Program Description

Beginner friendly programme in a basic home gym with no machines

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Apr 10, 2025 06:38
Last Edited
Apr 12, 2025 05:39

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WEEK 1

WEEK 2

Day 1

1

Single Arm Row (Dumbbell)

3

-

2

French Press

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Upright Row (Dumbbell)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Seated Shoulder Press (Dumbbell)

3

-

7

Fly Press (Dumbbell)

3

-

8

Tricep Kickback

3

-

Day 1

1

Single Arm Row (Dumbbell)

3

-

2

French Press

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Upright Row (Dumbbell)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Seated Shoulder Press (Dumbbell)

3

-

7

Fly Press (Dumbbell)

3

-

8

Tricep Kickback

3

-

Day 2

1

Goblet Squat

3

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lunge (Dumbbell)

3

-

4

Step-Up (Weighted)

3

-

5

Deadlift (Dumbbell)

3

-

6

Glute Kickback (Cable)

3

-

7

Glute Bridge (Dumbbell)

3

-

8

Bulgarian Split Squat (Dumbbell)

3

-

Day 2

1

Goblet Squat

3

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lunge (Dumbbell)

3

-

4

Step-Up (Weighted)

3

-

5

Deadlift (Dumbbell)

3

-

6

Glute Kickback (Cable)

3

-

7

Glute Bridge (Dumbbell)

3

-

8

Bulgarian Split Squat (Dumbbell)

3

-

Day 3

1

Single Arm Row (Dumbbell)

3

-

2

French Press

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Upright Row (Dumbbell)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Seated Shoulder Press (Dumbbell)

3

-

7

Fly Press (Dumbbell)

3

-

8

Tricep Kickback

3

-

Day 3

1

Single Arm Row (Dumbbell)

3

-

2

French Press

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Upright Row (Dumbbell)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Seated Shoulder Press (Dumbbell)

3

-

7

Fly Press (Dumbbell)

3

-

8

Tricep Kickback

3

-

Day 4

1

Goblet Squat

3

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lunge (Dumbbell)

3

-

4

Step-Up (Weighted)

3

-

5

Deadlift (Dumbbell)

3

-

6

Glute Kickback (Cable)

3

-

7

Glute Bridge (Dumbbell)

3

-

8

Bulgarian Split Squat (Dumbbell)

3

-

Day 4

1

Goblet Squat

3

-

2

Romanian Deadlift (Dumbbell)

3

-

3

Lunge (Dumbbell)

3

-

4

Step-Up (Weighted)

3

-

5

Deadlift (Dumbbell)

3

-

6

Glute Kickback (Cable)

3

-

7

Glute Bridge (Dumbbell)

3

-

8

Bulgarian Split Squat (Dumbbell)

3

-

Day 1

1

Single Arm Row (Dumbbell)

3 Sets

-

2

French Press

3 Sets

-

3

Bicep Curl (Dumbbell)

3 Sets

-

4

Upright Row (Dumbbell)

3 Sets

-

5

Lateral Raise (Dumbbell)

3 Sets

-

6

Seated Shoulder Press (Dumbbell)

3 Sets

-

7

Fly Press (Dumbbell)

3 Sets

-

8

Tricep Kickback

3 Sets

-

Day 2

1

Goblet Squat

3 Sets

-

2

Romanian Deadlift (Dumbbell)

3 Sets

-

3

Lunge (Dumbbell)

3 Sets

-

4

Step-Up (Weighted)

3 Sets

-

5

Deadlift (Dumbbell)

3 Sets

-

6

Glute Kickback (Cable)

3 Sets

-

7

Glute Bridge (Dumbbell)

3 Sets

-

8

Bulgarian Split Squat (Dumbbell)

3 Sets

-

Day 3

1

Single Arm Row (Dumbbell)

3 Sets

-

2

French Press

3 Sets

-

3

Bicep Curl (Dumbbell)

3 Sets

-

4

Upright Row (Dumbbell)

3 Sets

-

5

Lateral Raise (Dumbbell)

3 Sets

-

6

Seated Shoulder Press (Dumbbell)

3 Sets

-

7

Fly Press (Dumbbell)

3 Sets

-

8

Tricep Kickback

3 Sets

-

Day 4

1

Goblet Squat

3 Sets

-

2

Romanian Deadlift (Dumbbell)

3 Sets

-

3

Lunge (Dumbbell)

3 Sets

-

4

Step-Up (Weighted)

3 Sets

-

5

Deadlift (Dumbbell)

3 Sets

-

6

Glute Kickback (Cable)

3 Sets

-

7

Glute Bridge (Dumbbell)

3 Sets

-

8

Bulgarian Split Squat (Dumbbell)

3 Sets

-