Dumbbell Only Full Body Program

Lucy Saltmarsh

Women's Training, Functional Training, Functional Fitness
Coach
Lucy Saltmarsh

Looking to finally achieve your fitness goals with a workout plan that's simple, effective, and fits into your busy life?

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:

  • No guesswork: Every workout is carefully structured so you know exactly what to do to see progress.
  • Proven results: Lucy’s method is built on over a decade of experience coaching athletes to get stronger, faster, and fitter.
  • Fits your lifestyle: With just 3 short sessions per week, this program maximizes results without taking over your schedule.***

Ready to transform your fitness? Let’s make it happen!

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Progressive Styling
The primary lifts and movements for each upper, lower, and core/cardio day will remain consistent to give you time to build, while variety will come in the form of a different smaller workout at the end of each day!
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Expert Coaching
Benefit from the expertise of a seasoned coach, Lucy Saltmarsh, who has helped thousands achieve their fitness goals.. You'll get detailed instructions and video demonstrations for every exercise to ensure proper form and maximize results.
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Flexible Scheduling
Perfect for busy lifestyles, this 3-day-a-week plan fits easily into your schedule, allowing for optimal recovery and consistency.
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Minimal Equipment
All you need is a pair of dumbbells and a small workout space—no gym membership required! You can absolutely do this from home.
Features
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Programming 3 days per week
3 days of training each week to give you exactly what you need to see and feel progress. Upper Body, Lower Body, and Cardio + Core.
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Demo Videos
I've filmed each movement so you know what to do and how to do it.
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Supportive Community
Join our exclusive online community for motivation, accountability, and tips from fellow participants and your coach.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Dumbbells
Recommended
Rowing Machine or Bike
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Sample Week
Week 1 of 6-week program
Sunday
Upper Body

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

Tuesday
Lower Body

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)

Thursday
Cardio + Core

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

Coach
coach-avatar Lucy Saltmarsh

Inspiring You To Reach Your Full Movement Potential! Gymnastics, CrossFit, calisthenics, mobility, and more.

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Ready to Reach Your Goals?

I'll guide you along your training journey for the next 6 weeks!

Get Dumbbell Only Full Body Program
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Dumbbell Only Full Body Program