Full Body Workouts With Dumbbells

Evidence-informed full-body dumbbell workouts for adults who want practical strength and muscle gains with repeatable straight sets, clear RIR targets, and safe week-to-week load progression.
All filters2Full BodyRemove Full Body filterDumbbellRemove Dumbbell filterBeginnerIntermediate
Set load units

Workout 1

5 exercises15 sets

Full Body Dumbbell Strength and Hypertrophy Template

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

A balanced dumbbell full-body template that trains squat, hinge, horizontal push, horizontal pull, and overhead press patterns with stable straight-set loading.

  1. 1
    Dumbbell Goblet Squat
    anatomy
    anatomy
    1Exercise

    Dumbbell Goblet Squat

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Brace before each rep, keep full foot pressure, and stop each set with about 1-3 RIR.

  2. 2
    Dumbbell Romanian Deadlift
    anatomy
    2Exercise

    Dumbbell Romanian Deadlift

    Rest 2m

    • 18 reps x 26 kgRIR 3
    • 28 reps x 26 kgRIR 2
    • 38 reps x 26 kgRIR 1

    Hinge at the hips, keep the dumbbells close to the legs, and maintain a neutral spine.

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

    Rest 1m 45s

    • 18 reps x 20 kgRIR 3
    • 28 reps x 20 kgRIR 2
    • 38 reps x 20 kgRIR 1

    Use a full range with stable shoulder position and pause briefly on the chest if control is limited.

  4. 4
    One-Arm Dumbbell Row
    anatomy
    anatomy
    4Exercise

    One-Arm Dumbbell Row

    Rest 1m 30s

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Drive the elbow toward the hip, keep torso braced, and avoid twisting to finish reps.

  5. 5
    Dumbbell Overhead Press
    anatomy
    anatomy
    5Exercise

    Dumbbell Overhead Press

    Rest 1m 30s

    • 110 reps x 12 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 310 reps x 12 kgRIR 1

    Press with stacked ribcage and pelvis, and avoid excessive low-back extension.