Liftquill
Dumbbells at home
3 days a week2 workoutsBeginner
Just dumbbells and bodyweight. Alternate A and B, three days a week.
Your week
MonHome A
WedHome B
FriHome A
Alternate the workouts, so next week starts with the one you didn’t start with this week.
Home A
| Exercise | Sets × reps |
|---|---|
| Goblet squat | 3 × 12 |
| Dumbbell press | 3 × 10 |
| Dumbbell row | 3 × 10 |
| Lateral raise | 3 × 15 |
| Plank | 3 × 30 s |
Home B
| Exercise | Sets × reps |
|---|---|
| Dumbbell Romanian deadlift | 3 × 10 |
| Push-ups | 3 × 12 |
| Bulgarian split squat | 3 × 10 |
| Biceps curl | 3 × 12 |
| Russian twists | 3 × 20 |
Run this program in Liftquill
In the app: Ready-made programs → Dumbbells at home. Your weights are filled in from last time, and you get a suggestion when it’s time to add weight.
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How to progress
Start with weights you can lift with one or two reps to spare. When you complete every rep in every set, add weight next time: about 2.5 kg (5 lb) on upper body lifts and 5 kg (10 lb) on squats and deadlifts. Rest 2–3 minutes on heavy lifts and 60–90 seconds on the rest.