Plan description
There are two workouts, A and B. You swap between them, three days a week.
Adjustable dumbbells are best: you can add weight as you get stronger.
Weeks 1–2: pick a weight you could lift 15 times, and stop at 10. Write it down.
Before this plan, it is best to have done:
Dumbbells at home overview
This plan runs for 12 weeks, 3 sessions a week.
Swap between workout A and B: Monday, Wednesday, Friday works.
The twelve weeks
| Weeks | Sets | Reps | Focus |
|---|---|---|---|
| 1–2 | 2 | 10 | Light weights. Learn each move. |
| 3–6 | 3 | 8–12 | Get all 12 on every set? Go heavier. |
| 7–12 | 3 | 8–12 | Same rule. Keep adding. |
Workout A
Do the moves in this order.
| Exercise | How | Sets × reps |
|---|---|---|
| Goblet squat | Hold one dumbbell at your chest. Sit down and up. | See table |
| Floor press | On your back, knees bent. Press both dumbbells up. | See table |
| One-arm row | Hand on a chair. Pull the dumbbell to your hip. | Reps each arm |
| Plank | Forearms and toes. Keep your body straight. | 20–40 sec |
Workout B
Do the moves in this order.
| Exercise | How | Sets × reps |
|---|---|---|
| Dumbbell deadlift | Dumbbells by your legs. Back flat. Hips back, stand tall. | See table |
| Split squat | One foot forward. Lower the back knee. Swap. | Reps each leg |
| Shoulder press | Dumbbells at your shoulders. Press up. | See table |
| Side plank | On one forearm, hips up. Swap sides. | 15–30 sec each |
The rules
- Clear a space and wear shoes with a good grip.
- Lift slowly. Two seconds up, two seconds down.
- Can't go heavier yet? Lower the weight more slowly.
- Rest one to two minutes between sets.
- Warm up: 5 minutes of marching on the spot, then a light set of the first move.
- Sharp pain in a joint? Stop that move.
Your lifts, week by week
Once a week, write the weight you used and the reps you got on your last set.
The PDF has a page for it, one row each for: Goblet squat, Floor press, One-arm row, Dumbbell deadlift, Split squat, Shoulder press. The spreadsheet log works out your next weights for you.
After week 12
Keep three days a week. Then pick your next step.
| Next step | What it is |
|---|---|
| Keep going | Same plan, heavier dumbbells, for as long as it works. |
| Barbell strength | Ready for a gym? Five barbell lifts, three days a week. |
When to stop
Dizzy, faint, sick, chest pain, very short of breath, or a racing heart.
Call emergency services for: chest pain that does not stop with rest, or spreads to your arm, jaw or back.
Not medical advice. Check with your doctor before you start.
Based on 3 sources
- How many sets and reps, and how heavy, for strength and sizeGuidance · 2026 · Med Sci Sports Exerc
- Rest interval duration and muscular strength: a systematic review2018 · Sports Med
- Three types of exercise can improve your health and physical ability2024 · nia.nih.gov
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