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  3. Dumbbell Only

Dumbbell Only

beginner

Full-body training with minimal equipment

A complete 3-day program using only dumbbells. Perfect for home gyms or when you only have access to dumbbells. Covers all major movement patterns with smart exercise selection.

3 days/week
~45 min/session
General Fitness

Equipment Required

dumbbellbench

Available in the iOS app — Download OrthoRep to start this program and track your progress.

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Program Structure

Full Body A

1

Goblet Squat

2 warmup sets3 working sets10-12 reps90s rest

Hold dumbbell at chest, sit deep

2

Dumbbell Bench Press

1 warmup sets3 working sets8-10 reps90s rest

Full range of motion

3

Dumbbell Row

1 warmup sets3 working sets8-10 reps90s rest

Per arm. Brace on bench.

4

Dumbbell One-Arm Shoulder Press

3 working sets8-10 reps60s rest

Per arm. Stay upright.

5

Dumbbell Romanian Deadlift

1 warmup sets3 working sets10-12 reps90s rest

Hinge at hips, soft knees

Full Body B

1

Dumbbell Lunges

1 warmup sets3 working sets10-12 reps90s rest

Per leg. Alternate legs.

2

Dumbbell Floor Press

1 warmup sets3 working sets8-10 reps90s rest

Pause at floor, no bounce

3

Bent Over Two-Dumbbell Row

1 warmup sets3 working sets8-10 reps90s rest

Both arms together, flat back

4

Arnold Press

3 working sets10-12 reps60s rest

Rotate as you press

5

Dumbbell Calf Raise

3 working sets15-20 reps45s rest

Hold dumbbell, use step for ROM

Full Body C

1

Goblet Reverse Lunge

1 warmup sets3 working sets10-12 reps90s rest

Per leg. Step back, not forward.

2

Dumbbell Bench Press

1 warmup sets3 working sets10-12 reps90s rest

Lighter weight, more reps

3

Dumbbell Row

3 working sets10-12 reps90s rest

Per arm. Focus on squeeze.

4

Dumbbell Lateral Raise

3 working sets12-15 reps45s rest

Light weight, strict form

5

Dumbbell Curl

2 working sets10-12 reps45s rest

Alternate arms or together

6

Dumbbell One-Arm Triceps Extension

2 working sets10-12 reps45s rest

Per arm. Overhead.