Dumbbells · 3 days

A reduced plan for dumbbells and a sturdy bench. Works without machines.

Limited equipment decides the exercise choice. A vertical pull is missing on purpose; add it if you have a safe pull-up option. One-arm exercises are per side.

Dumbbell A

  • goblet squatgoblet squat: 3 sets × 8–12; RIR 2–3; 150 s
  • dumbbell bench pressdumbbell bench press: 3 sets × 8–12; RIR 2–3; 120 s
  • one arm dumbbell rowone arm dumbbell row: 3 sets × 8–12; RIR 2–3; 120 s
  • dumbbell lateral raisedumbbell lateral raise: 2 sets × 12–20; RIR 2–3; 90 s

Dumbbell B

  • Rumänisches Kreuzheben mit KurzhantelnRumänisches Kreuzheben mit Kurzhanteln: 3 sets × 8–12; RIR 2–3; 150 s
  • AusfallschritteAusfallschritte: 3 sets × 8–12; RIR 2–3; 150 s
  • dumbbell shoulder pressdumbbell shoulder press: 3 sets × 8–12; RIR 2–3; 120 s
  • dumbbell curldumbbell curl: 2 sets × 10–15; RIR 2–3; 90 s

Sources

  • Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis · Currier · 2023 · British Journal of Sports Medicine PubMed DOI Study note
  • American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews · Currier · 2026 · Medicine & Science in Sports & Exercise PubMed DOI Study note
  • Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions · Robinson · 2024 · Sports Medicine PubMed DOI Study note
  • Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis · Refalo; Martin C; Helms; Eric R; Trexler; Eric T; Hamilton; D. Lee; Fyfe; Jackson J · 2023 · Sports Medicine PubMed DOI Study note

Summaries by SetCtl, not medical advice.