Dumbbell Home Full Body 3x/WeekEarly intermediateGYMKC official

A home workout that needs only dumbbells and a bench · Each muscle group at least twice a week

Only the setup is included. Weights are recalculated from your own records. How it works

An evidence-based official routine from GYMKC. Stop if you feel pain or if it doesn't suit your body.

1Full Body A

Dumbbell Front Squat3 sets · 8–12 reps

Incline Dumbbell Press4 sets · 8–12 reps

Dumbbell Bent Over Row3 sets · 8–12 reps

Dumbbell Incline One Arm Lateral Raise4 sets · 12–20 reps

Decline Sit-Up2 sets · 12–20 reps

Dumbbell Side Bend2 sets · 12–20 reps

Bodyweight Standing Calf Raise5 sets · 15–25 reps

2Full Body B

Dumbbell Hip Thrust3 sets · 8–12 reps

Dumbbell One Arm Shoulder Press4 sets · 10–15 reps

One-Arm Dumbbell Row3 sets · 8–12 reps

Dumbbell Lying Leg Curl2 sets · 10–15 reps

Dumbbell Incline Biceps Curl4 sets · 8–15 reps

Dead Bug2 sets · 12–20 reps

3Full Body C

Dumbbell Split Squat3 sets · 8–12 reps

Dumbbell Bench Press4 sets · 8–12 reps

Chest-Supported Dumbbell Row3 sets · 8–12 reps

Dumbbell Overhead Triceps Extension2 sets · 10–15 reps

Dumbbell Incline Rear Delt Fly2 sets · 12–20 reps