You do two different full body workouts at home, A and B, so you train every muscle twice a week with a pair of dumbbells. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
Home dumbbell workoutThe whole body with a pair of dumbbells, no bench needed · 6 exercises
Home dumbbell workout BThe whole body with dumbbells, using different exercises from workout A · 6 exercises
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2-Day Home Dumbbell Routine Example
An example of a 2-day home dumbbell week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Home dumbbell workoutThe whole body with a pair of dumbbells, no bench needed |
| Tuesday | Rest |
| Wednesday | Rest |
| Thursday | Home dumbbell workout BThe whole body with dumbbells, using different exercises from workout A |
| Friday | Rest |
| Saturday | Rest |
| Sunday | Rest |
This is an example of what a training week can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
The workouts
Home dumbbell workoutThe whole body with a pair of dumbbells, no bench needed · 6 exercises
Home dumbbell workout BThe whole body with dumbbells, using different exercises from workout A · 6 exercises
Want to track this routine?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at home with a pair of dumbbells, plus a sturdy chair or bench for Bulgarian split squats
- you can train 2 days a week, for about 45 to 55 minutes each time
- you're starting out, or your weeks are busy
If you can add a third day, see the 3-day home dumbbell example. For a gym version of this week, see the 2-day full body example.
Common questions
Is two days a week at home enough?
It's enough to make progress, more so early on. Each muscle gets two workouts a week here, with about 6 to 8 hard sets for chest, back and quads. If you'd like more, a third day is the easiest place to add it.
What's different about workout B?
Workout B trains the same muscles with different moves: Bulgarian split squats in place of goblet squats, push-ups in place of floor presses, and glute bridges for your hips. It keeps the week fresh when you have only one pair of dumbbells.
Track macros and calories
with Somatics
