Dumbbell workout generator
One pair of dumbbells is enough. Use a weight that makes the last reps hard. Choose your goal and time below.
Updated October 2026
Goal
Time
Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 3 | 8 to 12 | 60 to 90 s |
| Dumbbell floor press | 3 | 8 to 12 | 60 to 90 s |
| One-arm dumbbell row | 3 | 8 to 12 | 60 to 90 s |
| Dumbbell Romanian deadlift | 3 | 8 to 12 | 60 to 90 s |
| Dumbbell shoulder press | 3 | 8 to 12 | 60 to 90 s |
| Plank | 3 | 30 to 60 s | 45 s |
Moderate weights, stop 1 or 2 reps short of failure. Warm up with a few light sets of the first exercise.
Other equipment
Questions
What is a good dumbbell workout?
A good dumbbell workout trains the main movements: a squat, a push, a row and a hinge, plus core work. The generator builds that from the dumbbell exercises available, with sets and reps for your goal.
How many sets and reps for a dumbbell workout?
For strength, 4 sets of 4 to 6 reps. For muscle, 3 sets of 8 to 12. For endurance, 3 sets of 15 to 20. Rest 2 to 3 minutes for strength and 30 to 90 seconds otherwise.
How often should I do a dumbbell workout?
Two to four times a week, with a rest day between full-body sessions.
Can I change the exercises?
Yes. Press Shuffle exercises to get the next option for each movement, or change your equipment, goal or focus.
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About Lift