Ready to take your fitness to the next level? The “Dumbbell Decathlon” is a high-effort, results-driven 10-week workout program designed to challenge your body, build strength, and push your limits—all with just a set of dumbbells. Whether you're a beginner or a seasoned lifter, this program is crafted to help you unlock your full potential with targeted, full-body, upper, and lower body workouts that combine strength, endurance, and athleticism.
--10 Weeks of Structured Training: Follow a progressive plan designed to optimize results each week. From foundational strength building to explosive power development, every phase of this program is built to evolve with you.
--Full-Body Workouts: Each workout combines compound movements, metabolic conditioning, and sport-inspired exercises to burn fat, build muscle, and increase your athletic prowess.
--Designed for All Levels: Whether you're a beginner just starting out or an experienced lifter looking for a challenge, the Dumbbell Decathlon includes modifications to meet your current fitness level and help you grow.
--Accountability & Progress Tracking: With a clear progression system, you’ll track your gains, see measurable results, and stay motivated throughout the 10 weeks.
Prep
A
Decathlon Workout Prep 1.0
Please perform the following movements 2 times through. As you perform each movement, if you enjoy the movement, or feel that body area would benefit from more reps/time, please repeat that movement for a 3rd time. **Note- for video tutorials, please click on the image thumbnail in the bottom left of this box. A1) Step Back Lunge x 5 reps per side A2) Standing T-Spine Rotation x 5 reps per side A3) Standing Swimmer C.A.R. x 5 reps A4) Half Kneeling Hip Opener x 5 reps per side A5) Lying Hamstring Extension x 5 reps per side
B1
Lunge- Goblet ISO Hold
2 x 15
B2
Abs- 90/90 Marching
2 x 12
C1
Squat- Goblet Squat
3 x 8
C2
Row- Big Split 1-Arm Row
3 x 16
C3
Plank- Toe Tap
3 x 16
D1
Lunge- DB Lateral Lunge
3 x 16
D2
Press- Single Arm DB Z Press
3 x 16
D3
Plank- Weighted Forward Reach
3 x 16
Conditioning
E
Decathlon Finisher- 5 Minutes of Fun
Set a timer for 5 minutes - this app has a timer function if needed. For 5 minutes, perform the following 3 movements back-to-back-to-back...Pace is important here, you should work at a pace that you do not need to stop. Slow and steady is totally fine. Record how many 'rounds' you complete....use .25 increments if you get through a partial round..Example: 2.75 rounds if you finish through movement 3. ------------ Movement 1: Bicep Curl x 10 reps *Dumbbell option- Hammer Curl *Kettlebell option- Single Bell "Cup" Curl Movement 2: Plank + Shoulder Tap x 5 reps per arm (10 total reps) Movement 3: Double Crunch x 10 reps Movement 4: Bodyweight Split Jumps x 5 reps per leg (10 total reps) *No Jump option- Pulsing Split Squats x 10 reps per leg (20 total reps per set)
Prep
A
Decathlon Upper Body Warm Up
Please perform the following movements 2 times through. As you perform each movement, if you enjoy the movement, or feel that body area would benefit from more reps/time, please repeat that movement for a 3rd time. **Note- for video tutorials, please click on the image thumbnail in the bottom left of this box. A1) Lying Cuban Press x 10 reps A2) Crossbody Deadbug x 5 reps per side A3) Rocking Push up x 10 reps A4) Lying Dumbbell Pullover x 10 reps A5) Quadruped Reach Through x 5 reps per side
B1
Carry- 1 Arm Overhead Carry
2 x 30
B2
Plank- Hardstyle
2 x 8
C1
Bench Press- 2 Dumbbell
3 x 8
C2
Row- Dumbbell Bird Dog
3 x 16
D
Push up- Bodyweight
2 x MAX
E1
Row- Dumbbell Bent Over
3 x 12
E2
Core- Arm Bar
3 x 12
E3
Deadbug- Weighted Overhead Reach
3 x 12
F
Plank- Tall
Prep
A
Decathlon Lower Body Warm Up
Please perform the following movements 2 times through. As you perform each movement, if you enjoy the movement, or feel that body area would benefit from more reps/time, please repeat that movement for a 3rd time. **Note- for video tutorials, please click on the image thumbnail in the bottom left of this box. A1) Standing Hamstring Floss x 10 reps A2) Constant Tension Lateral Lunge x 10 reps per side A3) Walking Toe Touch x 10 reps per side A4) Side Plank + Leg Raise x 10 reps per side A5) Tin Man Hip C.A.R. x 5 reps per leg
B1
Squat- Goblet Squat + Press Out
2 x 10
B2
Abs- Straight Leg Sit Up (Weighted)
2 x 10
B3
RDL- Handcuff Hinge
2 x 10
C1
RDL- Dumbbell
3 x 8
C2
Plank- Low (From Elbows)
D1
Squat- Pulsing Dumbbell Split Squat
3 x 24
D2
Bridge- Shoulder Elevated Glute Brirdge
3 x 12
D3
Plank- 1/2 1/2 Side Plank
3 x 60
Conditioning
E
Decathlon Finisher- Jumping For Joy
Tabata Time! A Tabata workout is a high-intensity interval training exercise format that involves alternating 20 seconds of intense exercise with 10 seconds of rest, repeated eight times for a total of four minutes. **In this app, select the interval timer and program 20 seconds of work, 10 seconds of rest, for 8 total intervals.** For the 8 intervals, you will do 4 intervals of two different movements. Movement 1: Squat Jumps x 8 reps *No jump option- Bodyweight Air Squats Movement 2: Double Crunch x 8 reps
Prep
A
Decathlon Workout Prep 1.0
Please perform the following movements 2 times through. As you perform each movement, if you enjoy the movement, or feel that body area would benefit from more reps/time, please repeat that movement for a 3rd time. **Note- for video tutorials, please click on the image thumbnail in the bottom left of this box. A1) Step Back Lunge x 5 reps per side A2) Standing T-Spine Rotation x 5 reps per side A3) Standing Swimmer C.A.R. x 5 reps A4) Half Kneeling Hip Opener x 5 reps per side A5) Lying Hamstring Extension x 5 reps per side
B1
Hamstring Curl- Single Leg Toe Up ISO Hold
2 x 20
B2
Plank- Reach Through
2 x 10
Strength/Power
C
Dirty 30
The DIRTY 30! Complete 30 reps of each of the following movements... The Dirty 30 Ground Rules: 1) Rest as needed. 2) You can skip around to different movements until all 30 reps for each movement are complete. 3) You can absolutely adjust the weights being used throughout the 30 reps. The Movements: 1) Kickstand RDL- 30 reps per leg 2) 2 Arm Bent-over Dumbbell Row- 30 reps total 3) Split Squat with Hip I.R. - 30 reps per leg 4) Bodyweight Push up - 30 reps *Push ups can be performed from the floor OR with your hands inclined as needed
Strength/Power
D
Arm Farm Friday
"No one cares about the car you drive...they only notice how jacked the arm is hanging out of the window" Perform the following movements 3 times through, resting as little as possible, until all 3 sets are complete Movement 1- Hammer Curls x 10 reps per Arm Movement 2- 1 Arm Tricep Kickback x 10 reps per arm Movement 3- Standing Reverse Flye x 10 reps
A 15-year Personal Trainer, Casey has the experience of writing workout programs that give his clients the most fitness for their time. Dumbbell Decathlon pairs his best workout strategies with the most effective and time-saving tool in the gym...Dumbbells!
You’ve got the dumbbells, now it’s time to take on the Decathlon. Are you ready to build strength, endurance, and power like never before? Let’s make it happen!
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