Dumbbell Only Full Body
Also known as: dumbbell · dumbbell only · db · db only · home · home gym · no barbell · no bench · minimal equipment · travel · 2 day · two day
Build muscle with nothing but a pair of dumbbells — no bench, no barbell, no rack. Two full-body sessions a week hit legs, push, pull and arms. Because dumbbells jump in big steps, you progress by adding controlled reps across a range first, then nudge the weight up only once you own the top of the range on every set. Focus on full range of motion and a controlled tempo — quality reps over ego.
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 Only 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 |
| Floor Press (Dumbbell) | 3×10–12 | 2:00 |
| Bent Over 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 |
|---|---|---|
| Reverse Lunge (Dumbbell) | 3×12–15 | 2:00 |
| Overhead Press (Dumbbell) | 3×10–12 | 2:00 |
| Dumbbell Row | 3×10–12 | 2:00 |
| Single Leg Romanian Deadlift (Dumbbell) | 3×12–15 | 1:30 |
| Rear Delt Reverse Fly (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Extension (Dumbbell) | 2×10–12 | 1:00 |
| Standing Calf Raise (Dumbbell) | 3×15–20 | 1:00 |
Source: Minimal-equipment full-body template — dumbbells only.
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 Only Full Body in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
