7 exercises21 setsabout 55 mina pair of dumbbells and a bench
One session that trains every major muscle group: a squat, a hinge, two presses, two pulls and a plank. It is the most time-efficient way to lift, because every muscle is trained each time you show up.
Dumbbells make each side carry its own weight, so a stronger arm or leg cannot cover for the other, and they travel through a longer range than a bar allows.
Start this workout free
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The workout
Goblet Squat3 × 8Hold one dumbbell against your chest. Sit straight down between your knees and keep your chest tall.2 min rest
Dumbbell Bench Press3 × 8Lower the dumbbells to the sides of your chest with forearms vertical, then press until they almost touch.2 min rest
One-Arm Dumbbell Row3 × 10 per sideOne hand and knee on the bench. Pull the dumbbell to your hip, not your chest, and keep your shoulders square.90 s rest
Dumbbell Romanian Deadlift3 × 10Dumbbells close to your legs. Hinge at the hips with a flat back to mid-shin, then squeeze your glutes to stand.90 s rest
Dumbbell Shoulder Press3 × 10Start with the dumbbells at ear height, elbows slightly in front of you. Press up without arching your lower back.90 s rest
Dumbbell Pullover3 × 10Lying across the bench, lower one dumbbell behind your head with soft elbows, then pull it back over your chest.90 s rest
Plank3 × 1 minElbows under shoulders, glutes tight, ribs pulled down. Stop when your hips start to sag.30 s rest
Muscles worked
FrontBack
Glutes6
Lats6
Chest4.5
Shoulders4.5
Triceps4.5
Abs4.5
Quads3
Sets per muscle. A muscle that only assists in an exercise counts half.
How to run it
Before the first exercise, do two lighter sets of it: one at about half your working weight and one at three quarters. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.
Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. Dumbbells go up in big steps. When the next pair is too heavy, add a rep to every set first, and move up once you are two or three reps over the target.
Run it three times a week on non-consecutive days, such as Monday, Wednesday and Friday. Two sessions a week still works if that is what your week allows.
If something is taken
Dumbbell Bench Press→Push-Up
Dumbbell Romanian Deadlift→Single-Leg Romanian Deadlift
Keep the same number of sets. In the app you can swap an exercise for one session without changing the program.
In myreplog
It is already set up. These 7 exercises arrive in your account as a program, with the sets and reps above.
Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
See what you trained. The session ends with this muscle map, drawn from the sets you actually did.
Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.
Questions
How long does this full body workout take?
About 55 minutes. That is 21 working sets with the rests listed next to each exercise, plus five minutes to warm up.
What muscles does it work?
Mostly the glutes, lats and chest. The shoulders, triceps, abs and quads assist. The map on this page shades each muscle by the number of sets that reach it.
What equipment do I need?
A pair of dumbbells and a bench.
Is a full body workout enough to build muscle?
Yes. Three full body sessions a week train every muscle three times, which is more frequent than most split routines manage. What matters is that the weights or reps go up over the months.
Can I do a full body workout every day?
It is better not to. Muscles grow between sessions, and the same lifts on consecutive days leave them under-recovered. Keep at least one rest day between full body sessions.