This home dumbbell workout has 6 exercises and 16 sets in all. It's part of the home dumbbell and 2-day home dumbbell routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Home Dumbbell Workout Example
An example home dumbbell workout for the whole body with a pair of dumbbells, no bench needed, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Goblet squatQuads, glutesSwap: Leg press | 3 | 10 to 12 | 1.5 min | 1 to 3 |
| Dumbbell floor pressChest, tricepsSwap: Push-ups | 3 | 8 to 12 | 1.5 min | 1 to 2 |
| Dumbbell rowUpper back, lats, bicepsSwap: Seated cable row | 3 | 10 to 12 per arm | 1.5 min | 1 to 2 |
| Dumbbell Romanian deadliftHamstrings, glutesSwap: Single-leg Romanian deadlift | 3 | 10 to 12 | 1.5 min | 1 to 3 |
| Standing dumbbell pressShoulders, tricepsSwap: Seated dumbbell press | 2 | 10 to 12 | 1.5 min | 1 to 2 |
| Reverse lungesQuads, glutesSwap: Split squats | 2 | 10 per leg | 1.5 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout 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.
Want to track this workout?
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
- you have about 45 to 55 minutes for the workout
- you want to train your whole body in one session
The home dumbbell workout b example trains the same muscles as workout B of a 2-day home week, with the Bulgarian split squat, push-ups and the glute bridge.
Common questions
How long does the home dumbbell workout take?
The home dumbbell workout takes about 45 to 55 minutes for 6 exercises and 16 sets, including rest and the full body warm-up.
Why does the home dumbbell workout start with the goblet squat?
In the home dumbbell workout, the goblet squat is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 1.5 minutes of rest between sets. Smaller accessory exercises like reverse lunges come at the end, with 1.5 minutes of rest.
What can I use instead of reverse lunges in the home dumbbell workout?
The listed swap is split squats. It trains the same muscles (quads and glutes), so you can make the change and keep the rest of the home dumbbell workout the same.
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