Dumbbell & Home Gym · Dumbbells and flat bench · Intermediate
Full Body Dumbbell Strength & Hypertrophy
Train the legs, hips, chest and back with goblet squats, Romanian deadlifts, bench presses and rows. A stable flat bench is required. Start with a manageable load and adjust the example sets to your experience.
Duration
45 Min
Equipment
Dumbbells and flat bench
Targets
Quads, Glutes, Hamstrings
Level
Intermediate
Part of Multi-Day Plan
5-Day Dumbbell Muscle Building Split
8-week structured training cycle with progressive overload and scheduled rest days.
Weekly Schedule:
Sun
Full Rest
Rest Day
Interactive Workout Player
Live Mode
00:00
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Active Movement
1 of 4: dumbbell goblet squat
Set 1 of 3
Workout Routine Schedule (4 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 Bench Press
Form Tip: Use a stable flat bench and lower the dumbbells under control.
Set 1
8–12 reps
Set 2
8–12 reps
Set 3
8–12 reps
#4
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
Coaching Tips & Progression Advice
- Rehearse each movement with a light load before the working sets.
- Start with fewer sets if needed and leave repetitions you could still perform with control.
- Increase load only after completing the planned repetitions consistently.
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.