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Full Body Dumbbell Workout Guide

This 6-week full body home workout program provides exercises targeting legs, glutes, back, shoulders, arms, abs and includes optional cardio. Each week consists of 4 workouts - legs and shoulders, chest and back, arms and shoulders, and legs and glutes. Each workout includes 8-9 exercises with instructions for sets, reps and optional modifications. Recommended equipment includes resistance bands, dumbbells, bench, box and optional barbell. Progressions between weeks include changes to exercises, increased reps or decreased rest periods.

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50 views9 pages

Full Body Dumbbell Workout Guide

This 6-week full body home workout program provides exercises targeting legs, glutes, back, shoulders, arms, abs and includes optional cardio. Each week consists of 4 workouts - legs and shoulders, chest and back, arms and shoulders, and legs and glutes. Each workout includes 8-9 exercises with instructions for sets, reps and optional modifications. Recommended equipment includes resistance bands, dumbbells, bench, box and optional barbell. Progressions between weeks include changes to exercises, increased reps or decreased rest periods.

Uploaded by

4m485dc9pk
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Full Body Home Guide

Hey there friends! Thanks for choosing my guide and making the commitment to work through
my 6-week program to getting more fit at home! I’m so excited to finally share this program with
you all. I’ve written this program based around the workouts I’ve been doing for years in the
gym, but I’ve modified them to be done in the comfort of your own home. This is a full body
guide so you will be working out your legs, glutes, back, shoulders, arms abs and I’ve even added
in some cardio on your rest/off days if you so choose.

This is your workout! If there is a particular workout you are struggling with feel free to modify it
to your ability level.

I also encourage you to take before and after pictures, a lot can change in a few weeks!

Let’s get started!

o Things you will need:

o Resistance bands / long resistance bands


o Dumbbells, Dumbbell set
o Bench, Plyo Box or chair. Amazon is a great place to find affordable options!
o Barbell set (optional) if not modify by using dumbbells instead. I wanted to include this
option because I know some people may have more equipment then others.

Week One

Legs and Shoulders

1. Dumbbell Squat 4 sets x 10 reps


2. Arnold Press 3 sets x 10-12 reps
3. Dumbbell Step Up 4 sets x - 10 reps each leg
4. Dumbbell Upright Row 4 sets x 12 reps
5. Stiff Leg Deadlift with dumbbell’s 4 sets x 12 reps
6. Dumbbell Bent Over Raise 4 sets x 10 reps
7. Single Leg Glute Bridge (place a dumbbell, on hips for added resistance) 4 sets x 10 reps
each leg
8. Bicycles 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 3 sets x 10 reps


2. Dumbbell Bent Over Row 4 sets x 8-10 reps
3. Shrugs (with your heaviest set of dumbbells) 4 sets x 10 reps
4. Dumbbell Bench Press 4 sets x 10 reps
5. Dumbbell Straight Arm Pullback 4 sets x 10 reps
6. Chest Fly 4 sets x 12 reps
7. Dumbbell Pullover 3 sets x 10 reps
8. Band Pull Apart (with long resistance band) 4 sets x 10 reps
9. Leg Raises 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Arms and Shoulders

1. Standing Bicep Curls 4 sets x 10 reps


2. Pushups 4 sets x 10 reps
3. Overhead Press 4 sets x 12 reps
4. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
5. Bicep Curls Drop-Set 4 sets x 10 reps, preform 10 reps, drop weight to a lighter set of
dumbbells and preform 10 more reps (20 total reps)
6. Lateral Raises 4 sets x 10 reps
7. Bench Dips 4 sets x 10 reps
8. Plank 4 sets x 1 minute

Cardio 25 minutes /Rest Day

Legs and Glutes

1. Dumbbell Squats with resistance band 4 sets x 10 reps


2. Reverse Lunges 4 sets x 20 reps
3. Single Leg Deadlift 4 sets x 10 reps each leg
4. Curtsey Lunges 4 sets x 20 reps
5. Glute Bridge with dumbbell (or barbell if you have one) 4 sets x 10 -15 reps
6. Single Leg Glute Bridge (pushing through heel) 4 sets x 10
7. Frog Pumps with dumbbell 4 sets x 20 reps
8. Cross Body Mountain Climbers 4 sets x 20 reps

Week Two

Legs and Shoulders

1. Resistance Band Squat 4 sets x 10 reps


2. Dumbbell Overhead Press 4 sets x 10 reps
3. Resistance Band Side Steps 4 sets x 20 steps back and forth
4. Shrugs with dumbbells 4 sets x 12 reps
5. Reverse Lunges with dumbbells 4 sets x 10 reps each leg
6. Dumbbell Lateral Raises 4 sets x 10 reps
7. Single Leg Glute Bridge with resistance band 4 sets x 10 reps each leg
8. Glute Kickback with resistance band 4 sets x 10 reps each leg
9. Planks 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 4 sets x 10 reps


2. Dumbbell Bent Over Row 4 sets x 10 reps
3. Dumbbell Chest Press 4 sets x 12 reps
4. Alternating Bent Over Row 4 sets x 10 reps each side
5. Chest Fly 4 sets x 12 reps
6. Incline Pushups on bench 4 sets x 5-10 reps
7. Bent Over Reverse Fly 4 sets x 10 reps
8. Bicycles 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Arms & Shoulders

1. Triceps Bench Dip 4 sets x 10-20 reps


2. Incline Pushups 4 sets x 10 reps
3. Bicep Curls 4 sets x 10 reps
4. Standing Over Head Press 4 sets x 12 reps
5. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
6. Lateral Raises 4 sets x 10 reps (super set) Bicep Curls 4 sets x 10 reps
7. Side Plank 4 sets x 20 reps per side

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Hip Thrust with dumbbells or barbell 4 sets x 15 reps with 2-3 second pause) use a
resistance band for added resistance
2. Side Steps with resistance band 4 sets x 20 steps back and forth
3. Jump Squats with resistance band 4 sets x 10 reps
4. Reverse Lunges with dumbbells 4 sets x 10 reps each leg
5. Paulse Squats 4 sets x 10 reps 2-3 second pause at the bottom of the rep
6. Single Leg Hip Thrust 4 sets x 10 reps pushing through the heel
7. Glute Kickback with long resistance band 4 sets x 10 reps per leg
8. Cross Body Mountain Climbers 4 sets x 20 reps
Week Three

Legs and Shoulders

1. Dumbbell Step Ups 4 sets x 10 reps each leg


2. Dumbbell Overhead Press 4 sets x 10 reps
3. Band Pull Apart 4 sets x 12 reps
4. Dumbbell Squat with resistance band 4 sets x 10 reps
5. Curtsey Lunges with dumbbells 4 sets x 20 steps
6. Lateral Raises 4 sets x 12 reps
7. Single Leg Glutes Bridge 4 sets x 10 reps per leg
8. Leg Raises 4 sets x 20

Cardio 25 minutes /Rest Day

Chest and Back

1. Dumbbell Chest Press 4 sets x 10 reps


2. Pushups 4 sets x 10 reps
3. Superman with Arm Extension 4 sets x 20 reps
4. Dumbbell Row 4 sets x 10 reps
5. Incline Pushups 4 sets x 8-12 reps
6. Bent Over Row 4 sets x 10 reps
7. Dumbbell Pullover 4 sets x 10 reps
8. Chest Fly 4 sets x 12 reps
9. Plank 4 sets x 1 minute

Cardio 25 minutes /Rest Day

Arms and Shoulders

1. Standing Bicep Curls 4 sets x 10 reps


2. Triceps Bench Dips 4 sets x 10-20 reps
3. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
4. Burpee with Pushup 4 sets x 10 reps
5. Alternating Overhead Press 4 sets x 10 reps
6. Lateral Raises 4 sets x 12 reps, superset with Front Raises 4 sets x 10 reps
7. Concentration Curls 4 sets x 12 reps
8. Alternating Leg Raises 4 sets x 20 reps

Cardio 25 minutes / Rest Day


Legs and Glutes

1. Dumbbell Walking Lunges 4 sets x 20 steps


2. Hip Thrust with resistance band 4 sets x 12 reps (supersets with abduction pulses with
resistance band)
3. Side Steps with resistance band 4 sets x 20 steps back and forth
4. Split Squats 4 sets x 10 reps per leg
5. In and Out Squats with resistance band 4 sets x 10 reps
6. Single Leg Hip Thrust 4 sets x 10 reps per leg
7. Good Morning with dumbbell 4 sets x 10 reps
8. Stiff Leg Deadlift 4 sets x 10 reps
9. Plank 4 sets x 1 minute

Week Four

Legs and Shoulders

1. Dumbbell Overhead Squat with resistance band 4 sets x 10


2. Squat to Overhead Press with dumbbells 4 sets x 10 reps
3. Front Raises 4 sets x 10
4. Split Squat 4 sets x 10 reps
5. Elevated Single Leg Glute Bridge 4 sets x 10
6. Dumbbell Overhead Squat 4 sets x 10 reps
7. Band Pull Apart 4 sets x 12
8. Cross Body Mountain Climbers 4 set x 20 reps

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 3 x 10
2. Dumbbell Chest Press 4 sets x 10 reps
3. Incline Pushups 4 sets x 8-12 reps
4. Dumbbell Row 4 sets x 10 reps per arm
5. Chest Fly 4 sets x 12 reps
6. Alternating Reverse Fly 4 sets 10 reps
7. Single Arm Bent Over Row 4 sets 10 reps
8. Bicycles 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Arms and Shoulders

1. Band Pull Apart 4 sets x 10 reps


2. Overhead Press 4 sets x 12
3. Shrugs 4 sets x 12 reps
4. Bicep Curls Drop-Set 4 sets x 10 reps, preform 10 reps, drop weight to a lighter set of
dumbbells and preform 10 more reps (20 total reps)
5. Triceps Bench Dips 4 sets x 10-20 reps
6. Lateral Raises 4 sets x 10 superset with Front Raises 4 sets x 10
7. Single Arm Triceps Kickback 4 sets x 10 reps
8. Plank 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Pause Hip Thrust 4 sets x 12 reps with resistance band, pause 2-3 seconds at the top of
the rep
2. Single Leg Hip Thrust 4 sets x 10 reps per leg
3. In and Out Squats with resistance band 4 sets x 10 reps
4. Curtsey Lunges 4 sets x 20 reps
5. Jump Squats with resistance band 4 sets x 10 reps
6. Side Steps with resistance band 4 sets x 20 steps back and forth
7. Reverse Lunges 4 sets x 20 reps
8. Side Plank 4 sets x 30 seconds per side

Week Five

Legs and Shoulders

1. Dumbbell Good Mornings 4 sets x 10 reps


2. Overhead Press 4 sets x 10 reps
3. Stiff Leg Deadlift 4 sets x 12 reps
4. Lateral Raise 4 sets x 12 superset with Front Raises 4 sets x 12 reps
5. Split Squats 4 sets x 10 reps
6. Band Pull Apart 4 sets x 10 reps
7. Dumbbell Overhead Squat 4 sets x 10 reps
8. Cross Body Mountain Climbers 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 3 sets x 10 reps


2. Dumbbell Bent Over Row 4 sets x 8-10 reps
3. Shrugs (with your heaviest set of dumbbells) 4 sets x 10 reps
4. Dumbbell Bench Press 4 sets x 10 reps
5. Dumbbell Straight Arm Pullback 4 sets x 10 reps
6. Chest Fly 4 sets x 12 reps
7. Dumbbell Pullover 3 sets x 10 reps
8. Band Pull Apart (with long resistance band) 4 sets x 10 reps
9. Leg Raises 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Arms and Shoulders

1. Standing Bicep Curls 4 sets x 12 reps


2. Overhead Press 4 sets x 10 reps
3. Band Pull Apart 4 sets x 12 reps
4. Bench Dips 4 sets x 10-20 reps
5. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
6. Pushups 3 sets x 10 reps
7. Dumbbell Upright Row 4 sets x 10 reps
8. Plank 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Reverse Lunges 4 sets x 20 reps


2. Elevated Single Leg Hip Thrust 4 sets x 10 reps per leg
3. Dumbbell Hip Thrust with resistance band 4 sets x 12 reps (supersets with abduction
pulses)
4. Side Steps with Resistance Band 4 sets x 10 steps per side
5. Split Squats 4 sets x 10 reps per leg
6. Single Leg Deadlift 4 sets x 10 reps per leg
7. Frog Pumps with dumbbell 4 sets x 20 reps
8. Bicycles 4 sets x 20 reps

Week Six

Legs and Shoulders

1. Squat to Overhead Press with dumbbells 4 sets x 10 reps


2. Dumbbell Overhead Squat 4 sets x 10 reps
3. Lateral Raises 4 sets x 10
4. Single Leg Glute Bridge 4 sets x 10 each leg
5. Alternating Overhead Press 4 sets x 10 reps
6. Side Steps with resistance band 4 sets x 20 steps back and forth
7. Jump Squats with resistance band 4 sets x 10 reps
8. Leg Raises 4 sets x 20 reps

Cardio 25 minutes / Rest Day

Chest and Back

1. Pushups 4 sets x 10 reps


2. Dumbbell Bent Over Row 4 sets x 10 reps
3. Dumbbell Chest Press 4 sets x 12 reps
4. Dumbbell Pullover 4 sets x 10 reps
5. Chest Fly 4 sets x 12 reps
6. Incline Pushups 4 sets x 10 reps
7. Reverse Fly 4 sets x 12 reps
8. Planks 4 sets x 1 minute

Cardio 25 minutes / Rest Day

Arms and Shoulders

1. Alternating Overhead Press


2. Standing Bicep Curls 4 sets x 12 reps
3. Dumbbell Upright Rows 4 sets x 10 reps
4. Triceps Bench Dips 4 sets x 10-20 reps
5. Band Pull Apart 4 sets x 10
6. Lateral Raises 4 sets x 12 reps
7. Concentration Curls 4 sets x 10 reps
8. Dumbbell Overhead Triceps Extension 4 sets x 10 reps
9. Side Plank 4 sets x 20 reps per side

Cardio 25 minutes / Rest Day

Legs and Glutes

1. Hip Thrust with dumbbells 4 sets x 15 reps with 2-3 second pause) use a resistance band
for added resistance
2. Side Steps with resistance band 4 sets x 20 steps back and forth
3. Jump Squats with resistance band 4 sets x 10 reps
4. Lunges with dumbbells 4 sets x 10 reps each leg
5. Paulse Squats 4 sets x 10 reps
6. Single Leg Hip Thrust 4 sets x 10 reps
7. Glute Kickback with long resistance band 4 sets x 10 reps per leg
8. Cross Body Mountain Climbers 4 sets x 20 reps
You’ve finished! Congratulations! Please feel free to send me your before and after pictures! You
can email them to me at leecilifts@[Link] I would love to feature you on my Instagram story
if permission is given.

Also, this is your program forever, it does to expire after a certain amount of time like other
programs, so feel free to go through program this as many times as you like.

Common questions

Powered by AI

To accommodate individuals with different levels of equipment availability, a workout program can incorporate exercises that use body weight, dumbbells, resistance bands, and optional equipment like a barbell or bench. For example, if a barbell is unavailable, exercises such as the glute bridge and squats can be performed using dumbbells or resistance bands instead . Moreover, variations such as increasing or decreasing the resistance or modifying the number of repetitions can cater to different fitness levels .

The integration of aerobic activities on rest days in a 6-week workout program aids recovery by promoting blood circulation, which facilitates the delivery of oxygen and nutrients to muscles and the removal of metabolic waste. This gentle physical activity can reduce muscle soreness (delayed onset muscle soreness) and prevent muscle stiffness, enhancing recovery time while maintaining an active lifestyle . Moreover, the added cardiovascular exercise can contribute to improved cardiovascular health, increase endurance, and aid in weight management, providing an all-encompassing approach to fitness .

Resistance training with minimal equipment at home can be highly effective, offering flexibility and convenience while reducing barriers such as time and cost associated with gym access. Using dumbbells, resistance bands, and body weight can effectively target and build muscle groups. Calisthenics and creative modifications like incline variations enhance muscle growth and endurance . However, traditional gyms offer a broader range of equipment for specific muscle isolation and may facilitate a structured and varied regimen. Ultimately, both settings can yield significant fitness improvements, but home workouts require more discipline and creativity for progressive overload .

Resistance bands add external lateral tension during exercises such as squats, requiring the muscles to stabilize against the inward pull. This increases the engagement of the glutes and hip adductors to maintain balance and alignment in the lateral plane, thereby enhancing muscle activation and preventing the knees from collapsing inward . Thus, resistance bands can intensify a workout and improve technique by promoting proper alignment and additional muscular focus .

A 6-week home workout program improves muscle endurance by incorporating a structured progression of exercises targeting various muscle groups, such as alternating muscle focus across days (e.g., legs, arms, and chest). Higher repetitions and sets, coupled with relatively low rest periods, enhance muscular endurance. Additionally, the inclusion of aerobic components like 25-minute cardio sessions on rest days promotes cardiovascular endurance—complementing muscle stamina . Through systematic variation of exercises and inclusion of super sets and drop sets, the program provides ongoing stimulus for endurance improvements .

Engaging in a six-week home workout program can lead to numerous mental and physical benefits. Physically, participants can expect increased muscular strength, endurance, improved cardiovascular health, and potential weight loss due to consistent resistance and aerobic exercise. Mentally, regular physical activity can reduce stress, improve mood, and elevate energy levels through the release of endorphins—natural mood lifters. This routine can enhance self-discipline, motivation, and the development of healthier lifestyle habits . The program's structure and variety can prevent boredom and maintain engagement, promoting lifelong adherence to physical fitness .

Regular inclusion of functional movements like lunges enhances real-world physical capabilities by mimicking activities of daily living and improving the efficiency of movement patterns. Lunges strengthen muscles used in walking, climbing, and sitting/standing, promoting stability and balance across different planes of motion. This functional strength translates into agility in everyday tasks and sports, while reducing the risk of injury by improving joint flexibility, stability, and proprioception (body awareness in space).

Drop sets are beneficial because they allow the muscles to be pushed to failure and beyond in one extended set, thereby maximizing muscle hypertrophy and strength gains within a shorter time. They are effective for increasing workout intensity and overcoming plateaus. However, the potential risks include overtraining and increased risk of strain or injury due to muscle fatigue if not executed with proper form. Therefore, it's crucial to use a weight that allows for safe, controlled movements, even when muscles are fatigued .

Incorporating plyometric movements like jump squats into a resistance training regime can significantly enhance explosive strength, power, and coordination. These exercises engage fast-twitch muscle fibers, improving dynamic strength and helping with activities that require rapid force production. While they can increase caloric burn and improve cardiovascular health due to their intensity, they also necessitate proper form and gradual progression to prevent injury by managing impact stresses .

Supersets enhance a workout routine by allowing the execution of two exercises back-to-back with minimal rest, which increases workout density and muscular endurance. This technique accelerates the heart rate, leading to greater calorie burn and improved cardiovascular fitness. Supersets can also help to overcome training plateaus by providing a new stimulus for the muscles. They are effective for improving both muscle definition and endurance because they provide a continuous workload that taxes the muscles .

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