Free routine
Full body dumbbell workout
A full body session with just a pair of dumbbells, about 30 minutes, run the way the STRNTH app runs it. Set your weight and reps, log each set and rest. This is the app experience, free in your browser.
Get this in your pocket with STRNTH
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it remembers every set, suggests your next weight for you and tracks your whole body work across the weeks.
A full body workout with just dumbbells
All you need is a pair of dumbbells. This session trains the legs, chest, back, shoulders and arms in one go, so it is a good fit for training at home or in a quiet corner of the gym. Six moves cover the whole body, and you can run it two or three times a week with a rest day between.
How to run the session
Move from top to bottom through the list, starting with the goblet squat and finishing with curls. The steppers set the weight per dumbbell and the reps on each set. Log the set, then tap the 90 second rest and let the timer run. Short, honest rests keep the whole session close to 30 minutes.
Picking your weights
Choose a weight where the last rep of each set is hard but still clean. Go up when your form holds across every set, and hold or drop the weight when it slips. One fixed pair of dumbbells still works fine, just do a few more reps instead. The progressive overload calculator works out your next weight for you.
Where the app takes over
This page runs one session in the browser and forgets it on reload. The STRNTH app logs every set and suggests your next weight so you keep moving up. Pair this with the push pull legs routine for a fuller week. Browse the programmes for a complete plan.
Common questions
Can you build muscle with just dumbbells?
Yes. Dumbbells load every major muscle, and as long as you add weight or reps over time your muscles keep growing. A pair of adjustable dumbbells covers most people for years.
What dumbbell weight should I start with?
Pick a weight where the last couple of reps are hard but your form stays clean. If you are new, start lighter than you think and add weight once the sets feel easy. The weights on this page are a starting guide, not a target.
How long does this workout take?
About 30 minutes. Six exercises of three sets with short rests keeps it quick. Rest a little longer on the squat and press if you need to and it will still stay under 40 minutes.
Do I need a bench?
A bench helps for the dumbbell bench press and gives a fuller range, but the floor works too. Pressing off the floor just limits how far your elbows drop, which is fine while you build strength.