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Build muscle

Full body with dumbbells at home

Two full-body sessions with a pair of dumbbells and the floor. Builds muscle and strength without a gym.

  • 3 days a week
  • About 45 min
  • Dumbbells
  • Beginner
  • 8 weeks

The sessions

Train 3 days a week and rotate through the 2 sessions in order: after the last one comes the first again.

1Dumbbells A

  1. Goblet squat3 × 10
  2. Dumbbell floor press3 × 10
  3. Bent-over dumbbell row3 × 10
  4. Dumbbell Romanian deadlift3 × 10
  5. Standing dumbbell shoulder press3 × 10
  6. Dead bug3 × 10

2Dumbbells B

  1. Dumbbell lunge3 × 10
  2. Push-up3 × 10
  3. Dumbbell row3 × 10
  4. Dumbbell hip thrust3 × 12
  5. Lateral raise3 × 12
  6. Dumbbell curl3 × 12
  7. Side plank2 × 30 s

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

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Healti provides general information about nutrition and training. It is not medical advice.