Gym Workout Plan with Dumbbells Only

The Complete Dumbbell-Only Gym Program

Don't have a full gym? You don't need one. This gym workout plan with dumbbells only builds real muscle and strength.

Day 1 — Upper Body

DB bench press — 4×10

DB row — 4×10

DB shoulder press — 3×10

DB bicep curl — 3×12

DB tricep extension — 3×12

Day 2 — Lower Body

DB goblet squat — 4×10

DB Romanian deadlift — 4×10

DB walking lunge — 3×10/leg

DB calf raise — 3×15

Day 3 — Rest or cardio

Day 4 — Upper Body (push focus)

DB incline press — 4×10

DB lateral raise — 4×12

DB floor press — 3×10

DB overhead triceps — 3×12

Day 5 — Lower Body + Core

DB sumo squat — 4×12

DB single-leg RDL — 3×8/leg

DB hip thrust — 3×15

DB side bend — 3×15/side

Weekly structure

4 days on, 3 days off. Progressive overload: add reps or weight every week.

Let FTW optimize it

FTW's AI builds a dumbbell-only gym workout plan tuned to YOUR available weights, your experience level, and your goal (muscle, strength, fat loss). Download FTW Fitness — an AI-powered fitness app built in Egypt.

Gym Workout Plan with Dumbbells Only

The Complete Dumbbell-Only Gym Program

Day 1 — Upper Body

Day 2 — Lower Body

Day 3 — Rest or cardio

Day 4 — Upper Body (push focus)

Day 5 — Lower Body + Core

Weekly structure

Let FTW optimize it

Put this into practice with FTW Fitness

Tags

Share

Related Articles

Muscle Building Program: Science-Based Hypertrophy

Gym Training Programs: How to Pick the Right Split in 2026

Start Your Smart Fitness Journey