AImDumbbell workout plan for the whole body
All you need is a set of dumbbells and a flat bench.
- 3days a week
- 45min a session
- Beginnerlevel
- Dumbbells and a flat benchequipment
The program
A · Full body
Goblet Squat3 × 10-15rest 1 min 30 s
Dumbbell Bench Press3 × 8-12rest 2 min
One-Arm Dumbbell Roweach side3 × 8-12rest 1 min 30 s
Standing Dumbbell Shoulder Press3 × 8-12rest 1 min 30 s
Dumbbell Curl2 × 10-12rest 1 min
Overhead Dumbbell Triceps Extension2 × 10-15rest 1 min
B · Full body
Romanian Deadlift3 × 8-12rest 2 min
Dumbbell Fly3 × 10-15rest 1 min 15 s
Bent-Over Dumbbell Row3 × 8-12rest 1 min 30 s
Reverse Lungeeach side3 × 10-12rest 1 min 30 s
Dumbbell Lateral Raise3 × 12-15rest 1 min
Hammer Curl2 × 10-15rest 1 min
C · Full body
Bulgarian Split Squateach side3 × 8-12rest 1 min 30 s- Dumbbell Bench Press3 × 8-12rest 2 min
Dumbbell Hip Thrust3 × 10-15rest 1 min 15 s
Arnold Press3 × 10-12rest 1 min 30 s
Bent-Over Dumbbell Reverse Fly3 × 12-20rest 1 min
Dumbbell Skull Crusher2 × 10-15rest 1 min
Sign in by email, no password. The program opens in the app, ready to check and turn on.
Take it with you
The same program also runs in the app, set by set, and shows what you lifted last time. Open it in the app
Build your own program from scratch
Who it is for
Three different full body days work the main muscle groups with different exercises, in about 45 minutes. It fits a home setup or a hotel gym.
- You train at home with dumbbells and a bench
- Your gym is small or the barbells are always taken
- You want a full body plan without machines
How to lay out the week
Train three days with a rest day between, such as Monday, Wednesday and Friday, or Sunday, Tuesday and Thursday. Do A, B and C in order. A missed day simply moves to the next open day; just keep a day of rest before the next session.
How to add weight
Dumbbells usually go up 1 to 2 kg (2.5 to 5 lb) at a time, which is a big step on light exercises. So stay in the range longer: on the bench press and rows (8-12), add weight only when you get 12 in all three sets. On the lateral raise and reverse fly, add reps up to 15 and 20 before the next dumbbell. If your heaviest pair is too light, slow the lowering to three seconds and pause at the bottom.
If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.
What to swap
If you have no bench, do the floor press instead of the bench press, and a glute bridge on the floor works as a hip thrust. The Bulgarian split squat swaps for a reverse lunge if balance is hard. Arnold press and standing shoulder press can replace each other.
Questions and answers
Can you build muscle with only dumbbells?
Yes, as long as the weight keeps going up or the sets get harder. Most people need heavier dumbbells for legs and back after a few months; adjustable dumbbells solve that.
What dumbbells do I need for this plan?
A light, medium and heavy pair cover most of it, or one adjustable set. Lateral raises and reverse flies use the lightest pair, while squats, Romanian deadlifts and rows need the heaviest.
How many sets and reps for a dumbbell workout?
This plan uses 3 sets for most exercises and 2 for arms. Reps sit between 8 and 20 because dumbbells move in big jumps, and higher reps make each step easier to earn.
How long is each session?
About 45 minutes. Rest is 2 minutes on the bench press and Romanian deadlift and 60 to 90 seconds on everything else.