For the home gym lifter
Dumbbell-Only Home · 3-day
Three full-body sessions. Adjustable dumbbells only. No barbell, no rack, no excuses.
Hit every muscle group three times a week with just dumbbells. Designed for home gyms or hotels — needs nothing more than two adjustable dumbbells and a bench (or floor).
homedumbbellbeginnerno barbell
Sample week
The full template is what gets cloned into your account.
Mon
Full body A
Goblet Squat
4×10
Dumbbell Bench Press
4×10
Dumbbell Row
4×10 each
Dumbbell Curl
3×12
Plank
3×45s
Wed
Full body B
Bulgarian Split Squat
4×10 each
Incline Dumbbell Bench Press
4×10
Dumbbell Row
4×10 each
Hammer Curl
3×12
Push-Up
3×AMRAP
Fri
Full body C
Romanian Deadlift
4×10
Seated Dumbbell Shoulder Press
4×10
Dumbbell Fly
3×12
Lateral Raise
3×12
Plank
3×60s