Full-Body Dumbbell Workout Plan from a Trainer
Single-arm bent-over row with dumbbell.
By Marnie Kunz
NASM-certified trainer, USATF- RRCA-certified run coach
This dumbbell workout plan will help you build muscle at home. Whether you want to get stronger or become a better runner, strength training is crucial to helping you achieve your fitness goals. After training many people to help them meet their fitness and running goals, I have seen firsthand how strength training is one of the best tools to achieve lasting results. From losing weight to building muscle, strength training workouts can tap into a whole new level of fitness. And with dumbbell workouts, you don’t need any expensive equipment or even a gym membership. You can do these full-body dumbbell workouts at home, when traveling or at the gym.
The Basics of Weightlifting with Dumbbells
Before you get started with a weightlifting program, make sure your doctor gives you the green light so you’re cleared to exercise. And when you do these dumbbell exercises, focus on maintaining good form. If you have questions or need help, consult with a personal trainer in your area (I also offer online personalized training plans).
Dumbbell Sizes
All you need to get started is at least one pair of dumbbells, preferably two pairs - one light set and one that is heavier. For each exercise, start with the lighter dumbbells and see how you feel. If you can easily do 3 sets of 10 reps without feeling the burn, then increase your dumbbell amount to lift a little heavier.
You should feel like the last few reps are challenging by the end of your last set for each exercise. If you’re a beginner or still mastering your form, it’s best to err on the side of lighter dumbbells. You’ll find that you can lift heavier weights for certain exercises while some are more challenging, and this is why it’s helpful to have different dumbbell weight options.
Workout Schedule
Do this full-body workout plan at least three times a week to get stronger, improve your lean muscle mass, and have better athletic performance. When you lift weights, it’s important to have rest days or easy days between workouts, especially since you are doing full-body workouts targeting your major muscle groups.
Here is a good sample dumbbell workout plan schedule:
Photo by Marques Jackson Photography.
Monday: Full-body dumbbell workout
Tuesday: Cardio - Walking, running, biking, swimming, etc
Wednesday: Full-body dumbbell workout + cardio workout
Thursday: Rest day
Friday: Full-body dumbbell workout
Saturday: Cardio - Walking, running, biking, swimming, etc
Sunday: Cardio - Walking, running, biking, swimming, etc
For the best all-over fitness, do some cardio workouts as well such as walking or running. Your workout program should include at least one complete rest day per week to recover from training.
You can do squats holding one or two dumbbells.
Warm-up
Warm up for 10 minutes before you do your dumbbell workout. You can walk, jog in place, or do some dynamic stretches such as arm circles and toe touches to prime your muscles for the workout. Check out these dynamic stretches for more warm-up ideas.
Cool-down
After your workout, you can cool down with some static stretches. Unlike dynamic stretches, static stretches do not involve movement but require holding a position for some time (aim for at least 20 seconds). Some static stretches you can do include a seated hamstring stretch, standing quad stretch, and arm stretch with one arm across your body and the other arm holding it. Here are more static stretches you can do.
Related: 10 Best Arm Workouts with Dumbbells
Full-Body Dumbbell Workout Plan
You can add this dumbbell workout routine to your regular cardio training program or do this as its own workout program. All you need to get started is at least one set of dumbbells.
Workout Structure
This full-body dumbbell workout plan targets major muscle groups in your lower body, upper body, and core region. Each circuit includes exercises that will strengthen different parts of your body. Do 10 reps for each exercise, resting for at least 30 seconds between each exercise. Complete the full circuit then take a 1-minute rest before repeating the circuit. Do each circuit three times.
Dumbbell Workout Plan
Lunges with dumbbells.
Workout I
Warm up with 10 minutes of dynamic stretching
Dumbbell Squats
Lunges with Dumbbells
Dumbbell Bench Press
Shoulder Press
Triceps Extensions
Bicep Curls
Planks
Dead Bugs
Do the full circuit 3 times with 10 reps of each exercise. For planks, hold for 20 to 60 seconds, with beginners doing 20 seconds and advanced doing 60 seconds.
Glute bridges.
Workout 2
Warm up with 10 minutes of dynamic stretching
Dumbbell Squats
Lunges with Dumbbells
Glute Bridges
Dumbbell Bench Press
Front Raises
Single Arm Bent Over Rows
Bicep Curls
Planks
Dead Bugs
Do the full circuit 3 times with 10 reps of each exercise. For planks, hold for 20 to 60 seconds, with beginners doing 20 seconds and advanced doing 60 seconds.
Tricep extensions.
Workout 3
Warm up with 10 minutes of dynamic stretching
Dumbbell Squats
Lunges with Dumbbells
Glute Bridges
Dumbbell Bench Press
Shoulder Press
Triceps Extensions
Bicep Curls
Planks
Dead Bugs
Do the full circuit 3 times with 10 reps of each exercise. For planks, hold for 20 to 60 seconds, with beginners doing 20 seconds and advanced doing 60 seconds.
Exercise Descriptions
Shoulder press with dumbbells.
Dumbbell Squats - Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your chest up and core muscles tight, and lower your body as if you were sitting back into a chair until your thighs are parallel to the floor. Drive through your heels to return to the starting position.
Lunges with Dumbbells - Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push off with your front leg to return to the starting position, and repeat with the other leg.
Glute Bridges - Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees, squeezing your glutes at the top. Lower your hips back to the starting position in a controlled motion, returning to your lower back resting on the floor.
Dumbbell Bench Press - To do a dumbbell bench press, lie on a flat bench with a dumbbell in each hand. You can also lie on a mat on the floor if you don’t have a bench (A bench will give you full range of motion and the floor will limit some of your range). Start with your arms extended above your chest, palms facing forward holding each dumbbell. Lower the dumbbells slowly and in a controlled manner until they are level with your chest, then press them back up to the starting position.
Shoulder Press - Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forward. Press the dumbbells upward in a controlled motion until your arms are fully extended overhead. Lower the dumbbells slowly back to the starting position.
Front Raises - Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.Keeping your arms straight, lift the dumbbells in front of you until they reach shoulder height, then slowly lower them back to the starting position.
Bicep curls with dumbbells.
Single-Arm Bent-Over Rows - You’ll need a bench or other elevated, flat surface for this exercise. Place one knee and hand on a bench with the other foot flat on the ground. Keeping your back flat, pull a dumbbell up towards your hip, then slowly lower it back down.
Triceps Extensions - Hold a dumbbell with an overhand grip and extend your arms straight up over your shoulders with both hands on the dumbbell. Keep your elbows close to your head, and lower the dumbbell behind your head by bending your elbows. Extend your arms back to the starting position, squeezing your triceps at the top of the movement.
Forearm planks.
Biceps Curls - Hold a dumbbell in each hand with your palms facing forward. Keeping your elbows close to your sides, slowly curl the weights up toward your shoulders. Then, slowly lower the weights back to the starting position.
Planks - To do a forearm plank, start by lying face down on the floor with your forearms on the ground and elbows directly under your shoulders. Engage your core and lift your body off the ground, forming a straight line from your head to your heels. Hold this position for 20 seconds for beginners and up to 1 minute for intermediate to advanced level.
Dead Bug Exercise - Lie on your back with arms extended toward the ceiling and knees bent 90 degrees. Reach one arm back as you extend the opposite leg, keeping both off the floor, then return to the starting position and repeat on the other side.
Advanced Exercise Options
Romanian Deadlifts - Start by standing with feet hip-width apart, knees slightly bent, and a dumbbell in each hand. Keeping your back straight, hinge at your hips, pushing them back as if closing a door with your glutes, and lowering the dumbbells towards the ground. Stop when you feel a stretch in your hamstrings, then drive your hips forward to return to the starting position.
Plank Shoulder Taps - Begin from a plank position with your hands shoulder-width apart and your feet hip-width apart. Lift one hand off the ground and tap the opposite shoulder, then return that hand to its original position. Repeat on the other side, alternating arms while keeping your core engaged and your body in a straight line.
Tips for the Best Workout Results
Dead bug exercise.
If you want to optimize your dumbbell workout plan, eat a nutrient-rich diet that’s high in protein. Choose lean protein foods like lentils, tofu, beans, lean meats, Greek yogurt, seafood, and eggs to improve your muscle growth and recovery. Check out these high-protein, low-calorie foods to power your workouts. Drink plenty of water as well so you stay hydrated and enjoy fast muscle recovery.
Consistency is crucial for seeing results. Do these strength training workouts three times per week to improve your fitness level and make strength gains. Track your progress by using a fitness tracking app or smartwatch and you’ll be more motivated to stick to your routine.
Listen to your body and if you feel lingering aches and pains, take an extra rest day for recovery. A preventative rest day is much better than days or weeks of injury from overtraining.
Common Mistakes to Avoid
These are some common mistakes people make with strength training:
Using improper form can lead to injuries.
Lifting too heavy too soon. Gradually increase your weight amounts and only do so when you can maintain good form.
Neglecting to warm up and cool down.
Not allowing enough rest between workouts. Overtraining is one of the most common causes of burnout and injuries. Rest days are an important part of training.
Inconsistent training. We all have times we have to miss a workout, but don’t let it derail you. Simply get back on track with your workouts the next day.
Strength Training for a Better Life
Strength training offers so many health benefits, from decreasing your risk of injuries to preventing muscle loss that happens with aging. Whether you’re a runner who wants to get faster or a beginner interested in losing body fat, dumbbell workouts can make a big difference in helping you achieve your fitness goals. As a trainer, I have seen many clients improve their fitness and achieve their goals by following a consistent weightlifting program. This full-body dumbbell workout program is suitable for all levels of fitness and can be adapted to different abilities.
For a more personalized training program, visit the Runstreet Training Center and I can help you. Happy lifting to you!
Related Articles: 10 Best Tricep Exercises with Dumbbells, Tempo Run Guide - How to Get Faster, 10 Best Leg Exercises with Dumbbells
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
