Home workout plan

Home Dumbbell Workout Plan

Written by the GymStreak coaching teamUpdated 29 September 2026

Days: 3 days a week
Session: 40–50 min
Level: Beginner to intermediate
Equipment: A pair of dumbbells

The short answer

With a pair of dumbbells you can train your whole body at home. Do two full body workouts (A and B) on three non-consecutive days a week: 6–7 exercises, 2–3 sets of 8–15 reps, 60–90 seconds of rest. No bench is needed. When your dumbbells get light, add reps, slow the lowering phase or switch to one-arm and one-leg versions before buying heavier ones.

01 / Who it’s for

Who this plan is for

Anyone training at home with a pair of dumbbells (fixed or adjustable).
People who’ve outgrown bodyweight-only training.
Gym members who want a home plan for weeks they can’t get in.

02 / Schedule

Weekly schedule

Day	Session
Mon	Workout A
Tue	Rest
Wed	Workout B
Thu	Rest
Fri	Workout A
Sat	Rest (or light cardio)
Sun	Rest

Alternate the workouts, so next week is B, A, B.

03 / The workouts

The workouts

Warm-up

3–5 minutes of easy movement: marching or jogging on the spot, arm circles, hip circles and a few slow bodyweight squats.
Do the first exercise once at an easy pace before your first real set.
For the first exercise, do one light set of 8–10 reps before your working sets.

Workout A

Squat, floor press, row, hinge

Home dumbbell workout, Workout A: exercises with sets, reps and rest
Exercise	Sets	Reps	Rest
Goblet SquatsHold one dumbbell upright at your chest.	3	8–15	90 s
Dumbbell Bridge Chest PressPressing from a glute bridge on the floor: no bench needed.	3	8–12	90 s
One Arm Dumbbell RowsSupport your free hand on a chair.	3	8–12 each arm	60–90 s
Dumbbell Romanian Deadlift	3	8–12	90 s
Lateral Dumbbell Raises	2	12–15	60 s
Dead Bug	2	8–10 each side	45 s

Workout B

Lunge, overhead press, row, arms

Home dumbbell workout, Workout B: exercises with sets, reps and rest
Exercise	Sets	Reps	Rest
Dumbbell LungesOr Bulgarian split squats holding the dumbbells.	3	8–12 each leg	90 s
Standing Dumbbell Shoulder Press	3	8–12	90 s
Bent Over Dumbbell Rows	3	8–12	90 s
PushupsOr decline push-ups once 15 is easy.	3	6–15	60–90 s
Single Leg Deadlift	2	8–10 each leg	60 s
Dumbbell Bicep Curls	2	10–15	60 s
Tricep Dumbbell Kickback	2	10–15	60 s

Tap any exercise for step-by-step form cues and the muscles it works.

04 / How hard

How hard to train

Pick a weight you can lift for the bottom of the rep range with good form and about 1–3 reps in reserve (you could have done 1–3 more). Beginners should stay nearer 3 until technique is solid. See reps in reserve.
Rest the time shown. Longer rest on the big lifts helps you keep your reps up; you can shorten it on small isolation exercises.
Stop a set when your form breaks down, not when you hit a number.

05 / Progression

Progression rules

Use double progression. Keep the weight the same and add reps each session until you reach the top of the rep range on every set.
With fixed dumbbells, you often can’t add weight in small steps. When you reach the top of the range: add reps up to about 15–20, then slow the lowering phase to 3–4 seconds, add a pause, or switch to a one-side version (Bulgarian split squat, single-leg deadlift). Muscle growth was similar with lighter loads when sets were taken close to failure.
With adjustable dumbbells, add the smallest step once you hit the top of the rep range on every set, then build the reps back up.
Progress one thing at a time. More weight or more reps, not both, and never at the cost of form.
If you stall for 2–3 sessions on a lift, check sleep, food and stress first. If those are fine, take a lighter week (about half the sets, same weights) and then carry on. See deload.

This plan is general fitness guidance, not medical advice. If you have a health condition, an injury, are pregnant or are new to exercise and unsure, check with a doctor or physiotherapist first. Stop any exercise that causes sharp or joint pain.

06 / FAQ

Frequently asked questions

Can you build muscle with just dumbbells at home?

Yes. Dumbbells let you train every major muscle, and as long as sets are hard enough and you keep progressing (reps, harder versions or heavier dumbbells), they work well for muscle and strength.

What weight dumbbells should I buy?

There’s no single right weight. Choose a weight you can lift for about 12 good reps on a goblet squat or Romanian deadlift, and a lighter one (or an adjustable set) for shoulder raises and curls. Adjustable dumbbells make progression much easier.

Do I need a bench?

No. This plan uses a floor press from a glute bridge and push-ups for the chest, and a chair to support one-arm rows. A bench lets you add the dumbbell bench press later.

How many sets and reps with dumbbells?

For general strength and muscle, 2–3 sets of 8–15 reps per exercise, stopped 1–3 reps short of failure, is a reliable range. It’s in line with ACSM guidance of 8–12 reps for most people, stretched a little higher to make up for lighter home dumbbells.

Sources

More workout plans

Terms used in this plan

Reps in reserve

Related calculators

Get this plan in GymStreak

Set your equipment to dumbbells in GymStreak and it builds a home plan around your days and session length. You can log sets in kg or lb and add a custom workout with the exercises above.

1. Download GymStreak and answer the set-up questions.
2. Choose 3 training days, your session length and your equipment (dumbbells).
3. GymStreak builds your weekly plan, with a demo for every exercise.

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Your plan and the exercise library are free to see. Starting and logging workouts needs GymStreak Premium, an in-app subscription; the app shows your local price before you pay.