At Home All Dumbbell Workout

At-home full body dumbbell workouts are everywhere, but many are structured for those who just want a quick “get-in-shape” program. I’ve always been a student of muscle. If I’m going to spend time training I want any routine I follow to build muscle, strength, and give me a great pump so I can walk away with a smile on my face and the sense that I really moved the needle.

Following is an all dumbbell workout that addresses everything: all body parts, compound movements, and practices efficiency of effort. That is, it doesn’t waste time and energy on useless exercises, gets straight to the point of training, and will yield the fastest and best results possible.

Since this is a full body workout it’s structured with a few key principles in mind. It’s not rocket science, but I do think there needs to be some thoughtful processes behind every workout.


  • Low volume for each body part and overall which allows for more frequent workouts per week.
  • One major move for each body part to get the most out of each.
  • Several ways to use the program to suit your needs. Perform as a circuit or one exercise at a time.
  • Minimal equipment required. You just need an adjustable bench and a pull up bar.
  • Perform each workout on nonconsecutive days (eg. Monday, Wednesday, Friday)
  • Shoot for 3 sets each of 10 to 20 reps. 30 second rest between sets or 2 minutes between circuits.


The At-Home All Dumbbell Workout

Day 1

Incline bench dumbbell press
Bent-over dumbbell row
Dumbbell goblet squat
Dumbbell Romanian deadlift
Standing dumbbell shoulder press
Single leg dumbbell calf raise
Standing dumbbell biceps curl
Dumbbell triceps kickback
Floor crunch


Day 2

Flat or incline bench dumbbell fly
Wide-grip pull up
Dumbbell lunge
Prone dumbbell leg curl
Dumbbell upright row
Incline bench biceps curl
Overhead dumbbell triceps extension
Lying leg lift


Day 3

Flat bench dumbbell press
Reverse-grip dumbbell row
Rear foot elevated dumbbell Bulgarian split squat
Dumbbell walking lunge
Dumbbell side lateral
Calf jump with dumbbell
Bent-over concentration curl
Lying dumbbell triceps extension (nosebreaker)
Plank – 30 to 60 second hold


Give it a try and let me know how you do in the comments.

12 thoughts on “At Home All Dumbbell Workout

  1. Another great post Brad, just wondering if you could only use one supplement what would you recommend, yours in sport Tony Banks.


    1. Hi Tony. I think it would have to be a toss up between a quality protein powder (whey or veggie) and creatine monohydrate. Protein for support and recovery and creatine more for direct performance.


  2. Hi Brad! I really enjoy doing dips along with pull-ups, do you think I could do these instead of the flys on day 2?


  3. Brother and I did day 3 this morning, a very good routine. It is true what you said about getting a pump, most at home workouts are just focused on general fitness (nothing wrong with that) my goals are to always to feel the muscles work.


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