Intermediate Full Body Workouts With Dumbbells

An intermediate full-body dumbbell workout page built around multiset compounds, near-failure effort targets, and progressive loading so lifters can keep building strength and muscle with limited equipment.
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Set load units

Workout 1

6 exercises17 sets

Intermediate Full-Body Dumbbell Progression

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

A full-body intermediate dumbbell template using squat, hinge, press, pull, and unilateral work. Train 2-3 days per week, keep most sets around 1-2 RIR, and progress load in small weekly steps.

  1. 1
    Goblet Squat
    anatomy
    anatomy
    1Exercise

    Goblet Squat

    Rest 2m

    • 110 reps x 20 kgRIR 2
    • 28 reps x 24 kgRIR 1
    • 38 reps x 26 kgRIR 1

    Brace before descent, reach full depth you can control, and keep 1-2 RIR on working sets.

  2. 2
    Dumbbell Romanian Deadlift
    anatomy
    2Exercise

    Dumbbell Romanian Deadlift

    Rest 2m 30s

    • 110 reps x 18 kgRIR 2
    • 28 reps x 22 kgRIR 1
    • 38 reps x 24 kgRIR 1

    Keep lats engaged, hinge from hips, and stop before lumbar flexion starts.

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

    Rest 2m

    • 110 reps x 16 kgRIR 2
    • 28 reps x 18 kgRIR 1
    • 38 reps x 20 kgRIR 1

    Set shoulder blades, keep wrists stacked, and avoid bouncing at the bottom.

  4. 4
    Single-Arm Dumbbell Row
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    4Exercise

    Single-Arm Dumbbell Row

    Rest 1m 30s

    • 110 reps x 20 kgRIR 2
    • 210 reps x 22 kgRIR 1
    • 38 reps x 24 kgRIR 1

    Drive elbow toward hip, pause briefly at peak contraction, and limit torso rotation.

  5. 5
    Dumbbell Overhead Press
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    5Exercise

    Dumbbell Overhead Press

    Rest 2m

    • 18 reps x 10 kgRIR 2
    • 28 reps x 12 kgRIR 1
    • 36 reps x 14 kgRIR 1

    Keep ribs down and glutes tight to avoid lumbar extension during lockout.

  6. 6
    Dumbbell Reverse Lunge
    anatomy
    anatomy
    6Exercise

    Dumbbell Reverse Lunge

    Rest 1m 30s

    • 110 reps x 14 kgRIR 2
    • 28 reps x 16 kgRIR 1

    Take a controlled step back, keep front knee tracking over mid-foot, and drive through the front leg.