This 6-week, 3-day-a-week Dumbbell Only Program is designed to deliver results—whether you're a former athlete craving structure, a young professional pressed for time, or someone new to strength training who wants a reliable, easy to follow program.
Created by fitness expert Lucy Saltmarsh, this plan is engineered to help you build muscle, boost endurance, and transform your body using just dumbbells and your own bodyweight.
What’s Included:
3 Efficient Workouts per Week
Upper Body Day: Sculpt strong, lean arms, shoulders, and back with exercises that target and strengthen key muscle groups.
Lower Body Day: Build powerful legs and glutes through squats, lunges, and stability-enhancing movements.
Cardio & Core Day: Elevate your heart rate and tighten your core with a dynamic mix of cardio and core-focused exercises. Why this program works:
A
Rowing
1 x 5:00
Warm Up
B
6 Inch Worms with a Push-Up at the Bottom 2x12 Plank Shoulder Taps (6 Each Shoulder) 12-second bird dog hold (each side) 6 Bird Dog Taps Wrist Warm Up: 5 forward Wrist Rockers 5 Backwards Wrist Rockers 5 Side to Side Wrist Rockers
C
Seated DB Strict Press
3 x 10
D
Knee Push Ups
3 x 8
E
DB Lateral Raise
3 x 10
F
DB Rows
3 x 12
G
Laying Tricep Extensions
3 x 12
Circuit
H
3 Rounds of: 20 Mountain Climbers 10 Burpees (or Up Downs) 15 Butterfly Sit Ups One Side of Room + Back Farmer’s Carry
Warm Up
A
5 minutes on bike or elliptical 6 Forward Kicks (each side) 6 Lateral Kicks (each side) 6 Cossak Squats (each side) 4 World’s Greatest Stretch (each side)
B
DB Goblet Squat
3 x 10
C
DB Calf Raises
3 x 15
D
Weighted Single Leg Balance
3 x 20
E
Forward Step Lunges
3 x 10
F
Dumbbell Deadlifts
3 x 10
Circuit
G
5 Rounds 8 Air Squats 16 Deadbugs 8 (4/4) Kneeling Lunge to Hover 8 Single Glute Bridges (each leg)
Warm Up
A
50 jumping jacks 10 Hop to Switch 8 Scorpions (4 each way) 8 Reverse Scorpions (4 each way) 5 Air Squats with a 3/3/3 tempo
B
Cardio
10 x 15
C
Cardio
5 x 10
D
Hollow Body Hold
3 x 15
E
Superwoman Hold
3 x 15
F
Plank/Elbow Plank Hold
3 x 15
Circuit
G
3 Rounds of: 20 Crunches 10 Ab Toe Taps 20 Oblique Twists
Inspiring You To Reach Your Full Movement Potential! Gymnastics, CrossFit, calisthenics, mobility, and more.
I'll guide you along your training journey for the next 6 weeks!
Get Dumbbell Only Full Body Program