All routines

Dumbbells only

by openGym, and built into the app

A pair of dumbbells and nothing else. Two full-body sessions that cover squats, hinges, presses and rows.

Days a week
3
Per session
40 min
Level
Beginner
Goal
General fitness
Split
Full body
Sets a week
45
  • home
  • dumbbells

The week

  1. Monday: Dumbbells A
  2. Tuesday: Rest
  3. Wednesday: Dumbbells B
  4. Thursday: Rest
  5. Friday: Dumbbells A
  6. Saturday: Rest
  7. Sunday: Rest

The 2 sessions

Dumbbells A

5 exercises, 14 sets, 2 times a week
  1. Dumbbell goblet squat 3 × 10 reps
  2. Dumbbell alternating floor press 3 × 10 reps
  3. Dumbbell bent over row 3 × 10 reps
  4. Dumbbell standing overhead press 3 × 10 reps
  5. Dumbbell biceps curl 2 × 12 reps
Add Dumbbells A to openGym

Dumbbells B

6 exercises, 17 sets
  1. Dumbbell romanian deadlift 3 × 10 reps
  2. Dumbbell split squat 3 × 10 reps
  3. Dumbbell hip thrust 3 × 12 reps
  4. Dumbbell bent over row 3 × 10 reps
  5. Dumbbell lateral raise 3 × 12 reps
  6. Dumbbell hammer curl 2 × 12 reps
Add Dumbbells B to openGym

Where the work goes

45 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Upper back12 sets
  • Biceps10.5 sets
  • Quads10.5 sets
  • Front delts9 sets
  • Hamstrings9 sets
  • Glutes9 sets
  • Forearms7.5 sets
  • Chest6 sets
  • Side delts6 sets
  • Triceps6 sets
  • Abs6 sets
  • Calves3 sets

What you need

  • Dumbbells

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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