Program Description
Beginner friendly simple
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting, Athletics
- EquipmentDumbbell Only
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedFeb 27, 2025 06:02
- Last EditedJun 18, 2025 07:56

Summary
Kickstart your fitness journey with the Beginner Consistency Routine, a structured 10-week program designed for newcomers to strength training. Committing just three days a week, you'll engage in a balanced mix of upper and lower body workouts, emphasizing foundational movements like the Chest Press and Goblet Squat. With a focus on building strength and confidence, this program requires only dumbbells, making it accessible for home or gym use. Get ready to develop consistency and see real progress in your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
10 reps
-
4
Hammer Curl
1
10 reps
-
5
Seated Shoulder Press (Dumbbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
-
2
Russian Twist
3
12 reps
-
3
Abs Crunch (Weighted)
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)1 Set
10 Reps
-
2
Lateral Raise (Dumbbell)1 Set
10 Reps
-
3
Incline Bench Press (Dumbbell)1 Set
10 Reps
-
4
Hammer Curl1 Set
10 Reps
-
5
Seated Shoulder Press (Dumbbell)1 Set
10 Reps
-
Day 2
1
Walking Lunge3 Sets
10 Reps
-
2
Goblet Squat3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
4
Leg Curl3 Sets
10 Reps
-
5
Leg Press3 Sets
10 Reps
-
Day 3
1
Cardio (LISS)1 Set
-
2
Russian Twist3 Sets
12 Reps
-
3
Abs Crunch (Weighted)3 Sets
10 Reps
-