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Beginner26 days12 workouts

Dumbbell Full Body for Beginners

A 4-week program: 3 workouts a week (Mon/Wed/Fri), 12 workouts in total. Dumbbells only — every workout hits the whole body: legs, shoulders, arms and abs, plus bodyweight moves. 5 exercises, 3–4 sets; +1 rep every week. Light starting weights — a good first step in the gym.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Неделя 1, Пн — Всё тело A

  • Push-Ups
    Chest
    • 10 reps
    • 10 reps
    • 10 reps
  • Dumbbell Lunges
    Legs
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
  • Standing Dumbbell Lateral Raise (Side Delts)
    Shoulders
    • 5 kg × 12 reps
    • 5 kg × 12 reps
    • 5 kg × 12 reps
  • Hammer Curl
    Arms
    • 6 kg × 12 reps
    • 6 kg × 12 reps
    • 6 kg × 12 reps
  • Sit-Up
    Abs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 11 workouts

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Day 35 exercises · 16 sets
  • Squats — Legs
  • Dumbbell Front Raise for Front Delts — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Back Extension (Reverse Hyper) — Back
  • Standing Side Bend with Dumbbell — Abs
Day 55 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Hammer Curl — Arms
  • Push-Ups — Chest
  • Планка подъем ног вверх — Legs
Day 85 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Push-Ups — Chest
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Hammer Curl — Arms
  • Sit-Up — Abs
Day 105 exercises · 16 sets
  • Squats — Legs
  • Dumbbell Front Raise for Front Delts — Shoulders
  • Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — Shoulders
  • Back Extension (Reverse Hyper) — Back
  • Standing Side Bend with Dumbbell — Abs
Day 125 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Hammer Curl — Arms
  • Push-Ups — Chest
  • Планка подъем ног вверх — Legs
Day 155 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Push-Ups — Chest
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Hammer Curl — Arms
  • Sit-Up — Abs

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