Beginner · At home
Full Body at Home · 3 days
With the minimum: a dumbbell and a chair
- Days per week
- 3
- Sets per week
- 30
- Distinct exercises
- 9
- Goal
- Strength and hypertrophy
- Sessions
- Full body A · Full body B
Three full-body days with bodyweight and one dumbbell. It covers the same patterns as the gym version — push, pull, leg, hinge — solving each with what's on hand: the bench can be a chair.
The sessions
Full body A35–44 min per session
- Goblet squat3 sets × 10–15 reps2 min rest
The safest way to learn to squat: holding the dumbbell at your chest keeps you upright and trains legs and core without the barbell's risk.
- Push-up3 sets × 8–15 reps1.5 min rest
- Single-arm dumbbell row3 sets × 8–12 reps1.5 min rest
- Dumbbell Romanian deadlift3 sets × 10–12 reps2 min rest
- Plank3 sets × 20–45 s1 min rest
Full body B31–39 min per session
- Reverse dumbbell lunge3 sets × 10–12 reps1.5 min rest
- Seated dumbbell shoulder press3 sets × 8–12 reps1.5 min rest
- Single-arm dumbbell row3 sets × 8–12 reps1.5 min rest
- Single-leg glute bridge3 sets × 12–15 reps1 min rest
- Side plank3 sets × 20–30 s1 min rest
Who it's for
For someone training at home by choice or by circumstance. It isn't a stopgap until the gym reopens: with rep progression it sustains months of advancement.
How to progress
With no plates, load goes up through reps and through movement difficulty. When the top of the range feels comfortable on every set, move to the harder variation of the same pattern instead of adding reps forever.
The mistake that ruins it
Chasing sets of forty reps. Past a point, piling reps onto an easy movement trains endurance rather than strength; stepping up the variation is what keeps the stimulus.
Load it in two taps
In the app this routine is created whole with one tap: exercises, sets and ranges already in place. Then you edit it however you like.
