Dumbbell & Home Gym · Dumbbells · Intermediate

Full Body Dumbbell Strength & Hypertrophy

A foundational dumbbell routine utilizing compound pressing, pulling, and squatting movements. Perfect for home gym setups, commercial gym travel workouts, or dedicated hypertrophy phases.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Dumbbell Bench Press

pectorals · dumbbell · 4 Sets × 8 - 12 reps · 75s rest

Retract your scapulae, lower the dumbbells under control until elbows reach bench level, then drive upward.

Done Swap

#2

Dumbbell Bent Over Row

upper back · dumbbell · 4 Sets × 10 - 12 reps · 75s rest

Hinge at the hips with a flat back and pull the dumbbells toward your lower ribs, squeezing the lats.

Done Swap

#3

Dumbbell Incline Bench Press

pectorals · dumbbell · 3 Sets × 10 - 12 reps · 60s rest

Set the incline bench to 30 degrees to overload the clavicular head of the pectoralis major.

Done Swap

#4

Dumbbell Lying Rear Delt Row

upper back · dumbbell · 3 Sets × 12 - 15 reps · 60s rest

Flare the elbows outward at 90 degrees to isolate the rear deltoids and rhomboids.

Done Swap