Dumbbell & Home Gym · Dumbbells and floor mat · Beginner / Intermediate
Dumbbell Workout Without a Bench: Full Body
No bench is required: combine goblet squats, Romanian deadlifts, rows, standing presses, a push-up variation and dead bugs. Use the listed sets as a starting example and adjust to your experience.
Duration
40 Min
Equipment
Dumbbells and floor mat
Targets
Quads, Glutes, Hamstrings
Level
Beginner / Intermediate
Interactive Workout Player
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Active Movement
1 of 6: dumbbell goblet squat
Set 1 of 3
Workout Routine Schedule (6 Movements)
Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.
#1
Dumbbell Goblet Squat
Form Tip: Hold the dumbbell close to your chest and squat through a comfortable range.
Set 1
8–12 reps
Set 2
8–12 reps
Set 3
8–12 reps
#2
Dumbbell Romanian Deadlift
Form Tip: Move the hips back, keep the dumbbells close and stand without leaning backward.
Set 1
8–12 reps
Set 2
8–12 reps
Set 3
8–12 reps
#3
Dumbbell Bent Over Row
Form Tip: Hold the torso steady as you row; do not jerk the weight upward.
Set 1
8–12 reps
Set 2
8–12 reps
Set 3
8–12 reps
#4
Dumbbell Standing Overhead Press
Form Tip: Press from a stable stance without leaning backward.
Set 1
8–12 reps
Set 2
8–12 reps
Set 3
8–12 reps
#5
Close-Grip Push-Up
Form Tip: Use a comfortable hand spacing and keep the torso controlled. Choose an easier push-up if needed.
Set 1
6–12 reps
Set 2
6–12 reps
Set 3
6–12 reps
#6
Dead Bug
Form Tip: Move slowly and keep the lower back comfortable as the limbs extend.
Set 1
6–10 reps per side
Set 2
6–10 reps per side
Coaching Tips & Progression Advice
- Start with light loads to learn the movements and use fewer sets if needed.
- Push-ups and dead bugs are bodyweight movements; the remaining exercises use dumbbells.
- For progression, first complete the planned reps with control, then increase the smallest available weight increment.
- Use this as one session within a balanced weekly schedule with recovery between hard sessions.
Post-Workout Fuel
Browse High-Protein Meal Prep →
What to Eat After This Workout
Choose a meal and hydration approach appropriate to your day and training.