Workouts With Dumbbells

Evidence-informed dumbbell workouts for adults who want practical full-body strength and hypertrophy training with clear effort targets, realistic kilogram load examples, and simple week-to-week progression.
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Set load units

Workout 1

6 exercises17 sets

Dumbbell Full-Body Strength and Hypertrophy Template

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

A balanced six-move dumbbell session using compound patterns, moderate-to-hard effort (about 1-3 RIR), and progressive overload to build strength and muscle with minimal setup.

  1. 1
    Dumbbell Squat
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    1Exercise

    Dumbbell Squat

    Rest 2m

    • 110 reps x 20 kgRIR 3
    • 29 reps x 22 kgRIR 2
    • 38 reps x 24 kgRIR 1

    Brace before each rep and keep knee tracking stable. Prioritize depth you can control without lumbar rounding.

  2. 2
    Dumbbell Bench Press
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    anatomy
    2Exercise
    Dumbbell Bench Press

    Rest 2m

    • 110 reps x 14 kgRIR 3
    • 29 reps x 16 kgRIR 2
    • 38 reps x 18 kgRIR 1

    Set shoulder blades, keep wrists stacked, and drive both dumbbells evenly.

  3. 3
    Single-Arm Dumbbell Row
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    3Exercise

    Single-Arm Dumbbell Row

    Rest 1m 30s

    • 112 reps x 18 kgRIR 3
    • 210 reps x 20 kgRIR 2
    • 310 reps x 22 kgRIR 1

    Pull toward the hip, pause briefly at peak contraction, and avoid torso rotation.

  4. 4
    Dumbbell Romanian Deadlift
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    4Exercise

    Dumbbell Romanian Deadlift

    Rest 2m

    • 110 reps x 22 kgRIR 3
    • 29 reps x 24 kgRIR 2
    • 38 reps x 26 kgRIR 1

    Hinge with soft knees, keep the dumbbells close, and stop at the deepest neutral-spine position.

  5. 5
    Dumbbell Overhead Press
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    5Exercise

    Dumbbell Overhead Press

    Rest 1m 30s

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

    Stack ribcage over pelvis and press in a vertical path; avoid low-back extension.

  6. 6
    Dumbbell Reverse Lunge
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    anatomy
    6Exercise

    Dumbbell Reverse Lunge

    Rest 1m 30s

    • 110 reps x 10 kgRIR 3
    • 210 reps x 12 kgRIR 2

    Stay tall and push through the mid-foot of the lead leg. Keep reps smooth and balanced left-to-right.