AKHADA

Dumbbell Full Body Workout

  • Intermediate
  • 3 days a week
  • About 45 min
  • Dumbbells, bench

Updated

A man doing a dumbbell bench press on a flat bench in a garage gym

About this routine

Six exercises that train the whole body in one session: goblet squats, a flat bench press, one-arm rows, a seated shoulder press, curls and dead bugs. Do it 3 times a week on non-consecutive days.

For anyone with a pair of dumbbells and a flat bench who has a few weeks of training behind them. If you are new to weights, start with Dumbbell Basics further down this page.

The week

3 days a week

Every muscle trained 3 times a week, with a day off between sessions to recover.

  1. MFull body
  2. TRest
  3. WFull body
  4. TRest
  5. FFull body
  6. SRest
  7. SRest

The workout

Before you start

If you have a medical condition or an injury, check with a doctor before starting a new exercise routine.

Stop any exercise that causes pain, dizziness, or strain somewhere you don't expect it.

6 exercisesAbout 45 minIntermediate

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Arm circles10 each way
  • Hip circles8 each way
  • Bodyweight squat10 reps
  • Light practice set of Dumbbell Goblet Squat1 to 2 sets
  1. 1

    Dumbbell Goblet Squat

    3 × 8 to 12 repsQuadriceps

    How to do it
    1. Hold one dumbbell upright against your chest, both hands under the top end.
    2. Stand with your feet about shoulder-width apart and tighten your stomach.
    3. Sit your hips back and down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Keep the dumbbell against your chest the whole time.
  2. 2

    Dumbbell Bench Press

    3 × 8 to 12 repsChest

    How to do it
    1. Lie on your back on a flat bench, feet flat on the floor, a dumbbell in each hand by your chest.
    2. Squeeze your shoulder blades together and keep them on the bench.
    3. Press the dumbbells up until your arms are almost straight.
    4. Lower them slowly back to the sides of your chest.
  3. 3

    Dumbbell Single Arm Bent Over Row

    3 × 8 to 12 repsMiddle back

    How to do it
    1. Hold a dumbbell in one hand. Rest the other hand on your knee, a bed, a sofa arm or a bench.
    2. Push your hips back and tip your chest forward until your back is flat, close to level with the floor.
    3. Tighten your stomach and pull the dumbbell up toward your hip, elbow close to your side.
    4. Lower it slowly until your arm is straight.
    5. Keep your back still. Do not twist to lift the weight. Do all reps, then switch arms.
  4. 4

    Dumbbell Seated Shoulder Press

    3 × 8 to 12 repsShoulders

    How to do it
    1. Sit on a chair or bench with a backrest, feet flat on the floor.
    2. Hold the dumbbells at shoulder height, palms facing forward.
    3. Tighten your stomach and press the dumbbells up until your arms are almost straight.
    4. Lower them slowly back to shoulder height.
    5. Keep your back against the backrest. Do not lean back to push the weight up.
  5. 5

    Dumbbell Biceps Curl

    3 × 10 to 15 repsBiceps

    How to do it
    1. Stand tall with a dumbbell in each hand, arms straight, palms facing forward.
    2. Keep your elbows by your sides and curl the dumbbells up toward your shoulders.
    3. Pause at the top, then lower slowly until your arms are straight.
    4. Do not swing your body to lift the weight. If you have to, go lighter.
  6. 6

    Dead Bug

    3 × 10 to 15 repsAbdominals

    How to do it
    1. Lie on your back. Lift your knees above your hips, bent at a right angle, and reach both arms up to the ceiling.
    2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing. Your lower back should feel relaxed, not tense.
    3. Slowly lower one arm behind your head and straighten the opposite leg toward the floor. Only go as low as you can without your back arching.
    4. Bring them back to the start, then switch sides.
    5. Stop if you feel strain in your lower back or neck.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Chest stretch30 seconds
  • Quad stretch30 seconds each leg
  • Child's pose30 seconds

Rest and progress

Rest between sets

  • Rest 2 to 3 minutes after each set of goblet squats and bench press. These are your heaviest lifts.
  • Rest 60 to 90 seconds on everything after that.

How to progress

  1. Pick a weight you can lift for the bottom of the rep range with one or two reps left in the tank.
  2. Add a rep each session. When every set reaches the top of the range, move up to the next pair of dumbbells.
  3. If the next pair is too big a jump, stay on the old one and slow the lowering until the top of the range feels hard again.

Swaps

No bench
Dumbbell Alternating Floor Press on the floor for the bench press, and a chair with a backrest for the shoulder press.
Rows bother your lower back
Rest your free hand and knee on the bench so your back is supported.
Shoulder press hurts your shoulders
Press one arm at a time with a lighter dumbbell, or swap in Dumbbell Lateral Raises.
Goblet squat too light
Slow the lowering and pause at the bottom, or switch to Dumbbell Lunges with a dumbbell in each hand.
Dead bug too easy
Front Plank, or move more slowly and keep your lower back flat on the floor.

New to weights: start with Dumbbell Basics

A beginner version that needs no bench. It leaves out the presses for simpler moves like lateral raises and curls, and adds a dumbbell glute bridge. Run it for a few weeks, then move to the workout above.

6 exercisesAbout 35 minBeginner

Warm-up, about 5 minSee moves
  • Spot jog45 seconds
  • Jumping jacks30 seconds
  • Arm circles10 each way
  • Hip circles8 each way
  • Bodyweight squat10 reps
  • Light practice set of Dumbbell Goblet Squat1 to 2 sets
  1. 1

    Dumbbell Goblet Squat

    3 × 10 to 12 repsQuadriceps

    How to do it
    1. Hold one dumbbell upright against your chest, both hands under the top end.
    2. Stand with your feet about shoulder-width apart and tighten your stomach.
    3. Sit your hips back and down until your thighs are level with the floor, or lower if your heels stay down and your chest stays up.
    4. Push the floor away to stand back up.
    5. Keep the dumbbell against your chest the whole time.
  2. 2

    Dumbbell Glute Bridge

    3 × 10 to 12 repsGlutes

    How to do it
    1. Lie on your back, knees bent, feet flat on the floor. Put a folded towel or mat over your hips and the dumbbell on top.
    2. Hold the dumbbell in place with both hands and tighten your stomach.
    3. Push through your heels and lift your hips until your knees, hips and shoulders line up.
    4. Squeeze your bottom at the top for a second, then lower slowly.
    5. Stop if you feel it in your lower back rather than your bottom.
  3. 3

    Dumbbell Single Arm Bent Over Row

    3 × 10 to 12 repsMiddle back

    How to do it
    1. Hold a dumbbell in one hand. Rest the other hand on your knee, a bed, a sofa arm or a bench.
    2. Push your hips back and tip your chest forward until your back is flat, close to level with the floor.
    3. Tighten your stomach and pull the dumbbell up toward your hip, elbow close to your side.
    4. Lower it slowly until your arm is straight.
    5. Keep your back still. Do not twist to lift the weight. Do all reps, then switch arms.
  4. 4

    Dumbbell Lateral Raise

    3 × 12 to 15 repsShoulders

    How to do it
    1. Stand tall with a light dumbbell in each hand by your sides.
    2. Keep a slight bend in your elbows and raise the dumbbells out to the sides.
    3. Stop at shoulder height, then lower slowly.
    4. Do not swing or shrug to lift the weight. If you have to, go lighter.
  5. 5

    Dumbbell Biceps Curl

    3 × 12 to 15 repsBiceps

    How to do it
    1. Stand tall with a dumbbell in each hand, arms straight, palms facing forward.
    2. Keep your elbows by your sides and curl the dumbbells up toward your shoulders.
    3. Pause at the top, then lower slowly until your arms are straight.
    4. Do not swing your body to lift the weight. If you have to, go lighter.
  6. 6

    Front Plank

    3 × 20 secAbdominals

    How to do it
    1. Rest on your forearms with your elbows under your shoulders and your legs straight behind you.
    2. Brace: tighten your stomach as if someone is about to poke it, and squeeze your bottom.
    3. Keep your body in a straight line from head to heels. Do not let your hips drop or raise your bottom up.
    4. Breathe steadily and hold. Too hard? Drop your knees to the floor.
    5. Stop if you feel it in your lower back.
Cool-down, about 3 minSee moves
  • Easy walk1 minute
  • Chest stretch30 seconds
  • Quad stretch30 seconds each leg
  • Child's pose30 seconds

Short on time: the 15 minute version

Four exercises, 2 sets each, all done standing or on the floor. Better than skipping a day.

Quick full body · about 15 min

Dumbbell Goblet Squat2 × 8 to 12 reps
Dumbbell Bent over Row2 × 8 to 12 reps
Dumbbell Romanian Deadlift2 × 8 to 12 reps
Dumbbell Alternating Floor Press2 × 8 to 12 reps

In the Akhada app: Quick Dumbbell Full Body.

Questions

Is a full body dumbbell workout enough to build muscle?

Yes. Done 3 times a week, it trains every major muscle 3 times a week, and research finds training a muscle at least twice a week builds more muscle than once. Keep adding reps and weight and it keeps working.

How long does the workout take?

About 45 minutes including rest, plus a 5 minute warm-up. Dumbbell Basics takes about 35 minutes and the quick version about 15.

What weight dumbbells should I start with?

A weight you can lift for the bottom of the rep range with one or two reps left. Most people need a heavier pair for squats and rows and a lighter pair for shoulder presses and curls. Adjustable dumbbells cover both and save space.

Can I do this workout every day?

There is no need. Three days a week with a day off between sessions gives your muscles time to recover. The ACSM suggests 2 to 3 training days a week for beginners and 3 to 4 for intermediate lifters.

Will this help me lose weight?

It can help. Training builds and keeps muscle, and nutrition is the other big factor in weight loss, so it is worth looking at too.

More routines

See all 24 routines

Sources

The Akhada team picked these exercises from our catalog of 7,000+ demonstrated movements. A strength coach reviewed the step-by-step cues for every exercise in our starter routines, these included. The schedule, rest and progression on this page follow the research below.

  1. Training each muscle at least twice a week builds more muscle than once a week. A full body workout 3 times a week covers that.

    Schoenfeld, Ogborn and Krieger. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 2016.

  2. Trained lifters resting 3 minutes between sets gained more strength and muscle than those resting 1 minute. That is why squats and bench press get 2 to 3 minutes.

    Schoenfeld et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 2016.

  3. Multi-joint lifts go before single-joint ones and big muscles before small ones, and load goes up once you beat the target reps. That is the order and the progression rule here.

    American College of Sports Medicine. Progression models in resistance training for healthy adults (position stand). Medicine and Science in Sports and Exercise, 2009.