Dumbbell + Bench Full Body
Also known as: dumbbell · dumbbell bench · db bench · dumbbell and bench · home · home gym · no barbell · minimal equipment · 3 day · three day
Add an adjustable bench to your dumbbells and a third training day, and the toolbox opens up: incline presses, flyes, chest-supported rows, Bulgarian split squats and step-ups. Three full-body sessions a week build the whole body with plenty of variety. Progress the dumbbell-friendly way — add controlled reps across the range, then step the weight up only once you own the top of the range on every set. Full range, controlled tempo, quality over load.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Dumbbell + Bench Full Body — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Full Body A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3×12–15 | 2:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:00 |
| Chest Supported Incline Row (Dumbbell) | 3×10–12 | 2:00 |
| Romanian Deadlift (Dumbbell) | 3×12–15 | 2:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Bicep Curl (Dumbbell) | 2×10–12 | 1:00 |
Full Body B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3×10–12 | 2:00 |
| Bench Press (Dumbbell) | 3×10–12 | 2:00 |
| Bent Over Row (Dumbbell) | 3×10–12 | 2:00 |
| Chest Fly (Dumbbell) | 3×12–15 | 1:15 |
| Seated Overhead Press (Dumbbell) | 3×10–12 | 1:30 |
| Skullcrusher (Dumbbell) | 2×10–12 | 1:00 |
Full Body C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Step Up | 3×12–15 | 1:30 |
| Single Leg Romanian Deadlift (Dumbbell) | 3×12–15 | 1:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:00 |
| Chest Supported Reverse Fly (Dumbbell) | 3×15–20 | 1:00 |
| Arnold Press (Dumbbell) | 3×10–12 | 1:30 |
| Hammer Curl (Dumbbell) | 2×10–12 | 1:00 |
| Triceps Kickback (Dumbbell) | 2×12–15 | 1:00 |
Source: Minimal-equipment full-body template — dumbbells + an adjustable bench.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Dumbbell + Bench Full Body in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
