Dumbbell workout routines

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Dumbbells allow a greater range of motion than a barbell and force each side to work on its own, which helps correct side-to-side imbalances. They are enough to train the whole body: pushes, pulls, hip hinges and squats all have a dumbbell version. These routines are built using only that equipment.

33 exercises available for this setup

Pick your goal and the days you can train. Each routine is generated with periodisation, effort control (RIR) and automatic progression.

Choose your goal

Hypertrophy

• Hypertrophy · 2 days
• Hypertrophy · 3 days
• Hypertrophy · 4 days
• Hypertrophy · 5 days
• Hypertrophy · 6 days

Strength

• Strength · 2 days
• Strength · 3 days
• Strength · 4 days
• Strength · 5 days
• Strength · 6 days

Fat loss

• Fat loss · 2 days
• Fat loss · 3 days
• Fat loss · 4 days
• Fat loss · 5 days
• Fat loss · 6 days

Body recomposition

• Body recomposition · 2 days
• Body recomposition · 3 days
• Body recomposition · 4 days
• Body recomposition · 5 days
• Body recomposition · 6 days

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AI gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.