MFTF DB Home Workouts

Stuck at home and only have dumbbells? Maybe you’re in a rut and want to try something different?

The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. This workout can be run for an extended period of time. As long as you are experiencing strength and muscle gains, stick with this routine! Here are some key elements to maximizing progress:

  1. Progression. Never waste a set. Always push for more reps on every set using good form. When you can hit the top level of the recommended rep range on your first set of an exercise, add weight! This means that if an exercise calls for 3 sets of 6 to 12 reps, and on your first set you can perform 12 reps, add more weight the next time you perform this exercise.
  2. Failure. Do NOT train to failure. Train to the point where you believe you might fail if you attempt another rep.
  3. Food. You MUST eat more than it takes to maintain your bodyweight to pack on muscle mass. If you do not do this, you may add strength, but it will be very difficult to add muscle.

A note for women: Women can perform this workout. Recommend rep range is 10 to 15 for most sets.

You will be working out 3 days per week – Monday, Wednesday and Friday. Do not add additional exercises into this workout. Cardio can be performed first thing in the morning, or post-resistance training.

Benefits of the DB Home Workouts

Benefit 1

Benefit 1

Great for muscle endurance.

Benefit 2

Benefit 2

Great for resistance training on the muscles.

Benefit 3

Benefit 3

Great for circuit and respiratory development.

Workout Overview

Muscle Group

  • Full body muscle development


  • Dumbbells and long resistance bands if needed for modifications

Skill Level

  • All fitness levels


  • 30 Minutes

Workouts included in this program:

Dumbbell Squat

Dumbbell Bench Press

One Arm Dumbbell Row

Standing Dumbbell Curl

Two Arm Seated Dumbbell Extension

Sit Up Or Modified To Heel Touched Due To Pregnancy

Dumbbell Step Up

Dumbbell Stiff Leg Deadlift

Seated Dumbbell Press

Standing One Leg Dumbbell Calf Raise

Dumbbell Shrug

Dumbbell Side Bends

Dumbbell Lunge

Dumbbell Floor Press

Wide Grip Pull Up

Standing Hammer Curl

Lying Dumbbell Extension

Lying Floor Leg Raise