Dumbbell Home Workouts

12-week starter plan

Three full-body sessions a week. Add weight when the last reps feel easy.

1. Week 13 sessions: 2 sets of 8 reps of goblet squat, row, floor press, shoulder press and lunge
2. Week 23 sessions: 2 sets of 8 reps of goblet squat, row, floor press, shoulder press and lunge
3. Week 33 sessions: 2 sets of 9 reps of goblet squat, row, floor press, shoulder press and lunge
4. Week 43 sessions: 2 sets of 9 reps of goblet squat, row, floor press, shoulder press and lunge
5. Week 53 sessions: 3 sets of 9 reps of goblet squat, row, floor press, shoulder press and lunge
6. Week 63 sessions: 3 sets of 10 reps of goblet squat, row, floor press, shoulder press and lunge
7. Week 73 sessions: 3 sets of 10 reps of goblet squat, row, floor press, shoulder press and lunge
8. Week 83 sessions: 3 sets of 10 reps of goblet squat, row, floor press, shoulder press and lunge
9. Week 93 sessions: 4 sets of 11 reps of goblet squat, row, floor press, shoulder press and lunge
10. Week 103 sessions: 4 sets of 11 reps of goblet squat, row, floor press, shoulder press and lunge
11. Week 113 sessions: 4 sets of 12 reps of goblet squat, row, floor press, shoulder press and lunge
12. Week 123 sessions: 4 sets of 12 reps of goblet squat, row, floor press, shoulder press and lunge

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 4.5 METs (Moderate dumbbell circuit training (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low to moderate Approximate UK prices.

• Adjustable dumbbells (about £40 to £150) or a fixed pair
• A bench or sturdy chair (optional)
• A mat

Frequently asked questions