Dumbbell Only
A full four-day split for a rack of dumbbells and a bench, whether that is a home gym, a hotel, or a crowded floor. Nothing here needs a barbell.
See your setup in four steps
- Length
- 6 weeks
- Days a week
- 4
- Sessions
- 24
- Exercises
- 16
Equipment: Dumbbell and Bodyweight
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
4 sessions
Day 1Upper Push
4×10 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 45s
2×15 @ BW · rest 1m
Day 2Lower
4×12 @ RPE 8 · rest 1m30
4×10 @ RPE 8 · rest 1m30
- Dumbbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×20 @ BW · rest 45s
Day 3Upper Pull
- Renegade Row
Reps per arm.
4×10 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×12 @ RPE 9 · rest 1m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 4Full Body + Core
- Dumbbell Single-Arm Clean and Press
Reps per arm.
4×8 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
- Plank
Seconds.
3×60 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 2
4 sessions
Day 1Upper Push
4×10 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 45s
2×15 @ BW · rest 1m
Day 2Lower
4×12 @ RPE 8 · rest 1m30
4×10 @ RPE 8 · rest 1m30
- Dumbbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×20 @ BW · rest 45s
Day 3Upper Pull
- Renegade Row
Reps per arm.
4×10 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×12 @ RPE 9 · rest 1m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 4Full Body + Core
- Dumbbell Single-Arm Clean and Press
Reps per arm.
4×8 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
- Plank
Seconds.
3×60 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 3
4 sessions
Day 1Upper Push
4×10 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 45s
2×15 @ BW · rest 1m
Day 2Lower
4×12 @ RPE 8 · rest 1m30
4×10 @ RPE 8 · rest 1m30
- Dumbbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×20 @ BW · rest 45s
Day 3Upper Pull
- Renegade Row
Reps per arm.
4×10 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×12 @ RPE 9 · rest 1m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 4Full Body + Core
- Dumbbell Single-Arm Clean and Press
Reps per arm.
4×8 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
- Plank
Seconds.
3×60 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 4
4 sessions
Day 1Upper Push
4×10 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 45s
2×15 @ BW · rest 1m
Day 2Lower
4×12 @ RPE 8 · rest 1m30
4×10 @ RPE 8 · rest 1m30
- Dumbbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×20 @ BW · rest 45s
Day 3Upper Pull
- Renegade Row
Reps per arm.
4×10 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×12 @ RPE 9 · rest 1m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 4Full Body + Core
- Dumbbell Single-Arm Clean and Press
Reps per arm.
4×8 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
- Plank
Seconds.
3×60 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 5
4 sessions
Day 1Upper Push
4×10 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 45s
2×15 @ BW · rest 1m
Day 2Lower
4×12 @ RPE 8 · rest 1m30
4×10 @ RPE 8 · rest 1m30
- Dumbbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×20 @ BW · rest 45s
Day 3Upper Pull
- Renegade Row
Reps per arm.
4×10 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×12 @ RPE 9 · rest 1m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 4Full Body + Core
- Dumbbell Single-Arm Clean and Press
Reps per arm.
4×8 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
- Plank
Seconds.
3×60 @ BW · rest 1m
3×20 @ BW · rest 45s
Week 6
4 sessions
Day 1Upper Push
4×10 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 45s
2×15 @ BW · rest 1m
Day 2Lower
4×12 @ RPE 8 · rest 1m30
4×10 @ RPE 8 · rest 1m30
- Dumbbell Walking Lunge
Reps per leg.
3×12 @ RPE 8 · rest 1m30
3×20 @ BW · rest 45s
Day 3Upper Pull
- Renegade Row
Reps per arm.
4×10 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×12 @ RPE 9 · rest 1m
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
Day 4Full Body + Core
- Dumbbell Single-Arm Clean and Press
Reps per arm.
4×8 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
- Plank
Seconds.
3×60 @ BW · rest 1m
3×20 @ BW · rest 45s
Questions
- How many days a week is Dumbbell Only?
- 4 sessions a week for 6 weeks, 24 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Dumbbell Only need?
- It uses dumbbell and bodyweight.
- Is Dumbbell Only free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Dumbbell Only to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Dumbbell Only free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.