The Complete Dumbbell-Only Home Workout (No Gym Needed)
A pair of adjustable dumbbells and a bench can replace a $50/month gym membership. Here is the complete program.
A home gym with adjustable dumbbells ($200-400) and an adjustable bench ($100-200) pays for itself in 4-8 months versus a gym membership. More importantly: eliminating the commute means you actually work out consistently.
The 3-Day Split
Day 1 - Push: Dumbbell bench press 4×8-12. Incline press 3×10. Overhead press 3×10. Lateral raises 3×15. Tricep extensions 3×12. Day 2 - Pull: Dumbbell rows 4×8-12. Reverse flyes 3×15. Bicep curls 3×12. Hammer curls 3×12. Shrugs 3×15. Day 3 - Legs: Goblet squats 4×12. Romanian deadlifts 4×10. Lunges 3×10/leg. Calf raises 4×20. Step-ups 3×12/leg.
Progressive Overload
Add 2.5-5 lbs when you hit the top of the rep range for all sets. Cannot add weight? Add 1 rep per set. Cannot add reps? Add 1 set. Cannot add sets? Slow down the tempo (3 seconds down). There is always a way to progress.
Equipment Needed
Adjustable dumbbells (5-50 lbs): $200-400. Adjustable bench: $100-200. Pull-up bar (doorframe): $25-40. Resistance bands: $20-30. Total: $345-670 = 7-13 months of gym membership. Lifetime ROI.
Calculate your strength with our one rep max calculator, track calories with calorie burn calculator, and plan nutrition with macro calculator.