Beginner Full Body Workouts With Dumbbells

A beginner-friendly full-body dumbbell workout page focused on consistent weekly practice, controlled effort near failure, and steady load progressions to build strength and muscle safely.
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Workout 1

6 exercises16 sets

Beginner Full-Body Dumbbell Foundation

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius

A full-body dumbbell template for beginners using compound patterns and simple progressions. Keep 1-3 reps in reserve, add load gradually, and repeat this session 2-3 times weekly.

  1. 1
    Goblet Squat
    anatomy
    anatomy
    1Exercise

    Goblet Squat

    Rest 1m 30s

    • 110 reps x 12 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 38 reps x 16 kgRIR 1

    Brace before each rep, keep elbows inside knees, and stop 1-2 reps before form breakdown.

  2. 2
    Dumbbell Romanian Deadlift
    anatomy
    2Exercise

    Dumbbell Romanian Deadlift

    Rest 2m

    • 110 reps x 10 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 38 reps x 14 kgRIR 1

    Push hips back, keep lats tight, and maintain a neutral spine through the descent.

  3. 3
    Dumbbell Bench Press
    anatomy
    anatomy
    3Exercise
    Dumbbell Bench Press

    Rest 1m 30s

    • 112 reps x 8 kgRIR 3
    • 210 reps x 10 kgRIR 2
    • 38 reps x 12 kgRIR 1

    Set shoulder blades before unracking and keep wrists stacked over elbows.

  4. 4
    Single-Arm Dumbbell Row
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    4Exercise

    Single-Arm Dumbbell Row

    Rest 1m 30s

    • 112 reps x 10 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 310 reps x 14 kgRIR 1

    Drive elbow toward hip and pause briefly at the top to avoid torso rotation.

  5. 5
    Dumbbell Overhead Press
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    5Exercise

    Dumbbell Overhead Press

    Rest 1m 30s

    • 110 reps x 6 kgRIR 3
    • 28 reps x 8 kgRIR 2

    Squeeze glutes and keep ribs down so the press stays stacked over mid-foot.

  6. 6
    Dumbbell Split Squat
    anatomy
    6Exercise

    Dumbbell Split Squat

    Rest 1m 30s

    • 110 reps x 6 kgRIR 3
    • 28 reps x 8 kgRIR 2

    Keep front foot planted, descend under control, and drive through the whole foot.