1Exercise
Dumbbell Squat
Rest 2m
- 110 reps x 20 kg
- 210 reps x 22 kg
- 38 reps x 24 kg
Brace before each rep, keep torso stacked over hips, and drive knees in line with toes.
Full Body Workouts
Evidence-informed full-body workouts for adults who want practical strength and hypertrophy progress using multijoint patterns, clear effort targets, and realistic load progression in kilograms.
Set load units
Workout 1
6 exercises16 sets
Full-Body Strength and Hypertrophy Template
Quadriceps, Hamstrings, Glutes, Lower Back, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Abdominals
A balanced full-body template built around squat, hinge, push, pull, and trunk-stability patterns. Progress by completing all reps at target effort, then adding 1-2 kg per dumbbell on upper-body lifts and 2-4 kg on lower-body lifts.
- 1
- 2
2ExerciseDumbbell Deadlift
Rest 2m
- 110 reps x 24 kg
- 28 reps x 26 kg
- 38 reps x 28 kg
Hinge from the hips with a neutral spine and keep dumbbells close to the body.
- 3
- 110 reps x 14 kg
- 28 reps x 16 kg
- 38 reps x 18 kg
Pin shoulder blades back/down, lower under control, and keep wrists stacked over elbows.
- 4
- 112 reps x 14 kg
- 210 reps x 16 kg
- 310 reps x 18 kg
Set hips back, keep torso fixed, and pull elbows toward the back pockets.
- 5
5ExerciseDumbbell Overhead Press
Rest 1m 30s
- 110 reps x 10 kg
- 28 reps x 12 kg
- 38 reps x 12 kg
Squeeze glutes and abs to avoid lumbar extension; press in a slightly arced path over mid-foot.
- 6
6ExerciseFront Plank
Rest 1m
- 13m
Keep ribs down, glutes engaged, and neck neutral; stop when trunk position cannot be held.