3x a week · Beginner

Dumbbell Full Body (At Home, 3 Days)

A full-body session covered by a single pair of dumbbells, repeated three times a week. Pushing, pulling, and legs come around every session, so nothing gets neglected even with minimal equipment.

The week

Full Body (Dumbbell)

9 exercises · ~55 min

ダンベルプレス3 sets × 8-12 repsRest 150s · 1-2 RIR
ダンベルロウ3 sets × 8-12 repsRest 120s · 1-2 RIR
ゴブレットスクワット2 sets × 10-15 repsRest 150s · 1-2 RIR
ダンベルルーマニアンデッドリフト2 sets × 8-12 repsRest 150s · 1-2 RIR
ダンベルショルダープレス2 sets × 8-12 repsRest 120s · 1-2 RIR
サイドレイズ2 sets × 12-20 repsRest 60s · 0-1 RIR
ダンベルカール2 sets × 10-15 repsRest 60s · 0-1 RIR
ダンベルスカルクラッシャー2 sets × 10-15 repsRest 60s · 0-1 RIR
クランチ2 sets × 12-20 repsRest 60s · 0-1 RIR

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

Glutes12 sets
Shoulders12 sets
Chest9 sets
Back9 sets
Quads6 sets
Hamstrings6 sets
Biceps6 sets
Triceps6 sets
Abs6 sets

Recommended for

Those with only dumbbells at home
Those who want to stay in the free-weight area

How to progress

Move up once you reach the top of the range. When the jump is too big to take, add a set first and progress through volume instead.

Tips

Lift with the target muscle, not momentum
Match the reps your weaker side can manage to avoid a left-right gap
Adjustable dumbbells let you go up in 1-2 kg steps. When you can't, make up the difference with reps

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

Open the app