Original starter · 4 weeks
Two-Day Dumbbell Block
Train twice a week with dumbbells and a bench, and get a built-in easy week so progress keeps coming.
4weeks
2days a week
8sessions
145working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 36 | 26 | −28% |
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| Total reps | 426 | 296 | −31% |
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| Reps per set | 11.8 | 11.4 | −4% |
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| Average RPE | 6.9 | 5.9 | −14% |
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Week 1
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 7 | 02:00 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7 | 02:00 |
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| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 7 | 01:00 |
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| Dumbbell Curl | 2 × 12 | RPE 7 | 01:00 |
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| Dead Bug · per side | 3 × 8 | RPE 6 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 10 | RPE 7 | 02:00 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 02:00 |
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| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Hip Thrust | 3 × 10 | RPE 7 | 01:30 |
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| Overhead Dumbbell Triceps Extension | 2 × 12 | RPE 7 | 01:00 |
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| Farmer Carry · seconds | 3 × 30 | RPE 7 | 01:30 |
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Week 2
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 12 | RPE 7.5 | 02:00 |
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| Dumbbell Bench Press | 3 × 12 | RPE 7.5 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7.5 | 01:30 |
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| Dumbbell Lateral Raise | 3 × 12 | RPE 8 | 01:00 |
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| Dumbbell Curl | 3 × 12 | RPE 8 | 01:00 |
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| Dead Bug · per side | 3 × 10 | RPE 7 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 12 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Shoulder Press | 3 × 12 | RPE 7.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Hip Thrust | 3 × 12 | RPE 7.5 | 01:30 |
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| Overhead Dumbbell Triceps Extension | 3 × 12 | RPE 8 | 01:00 |
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| Farmer Carry · seconds | 3 × 40 | RPE 7 | 01:30 |
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Week 3
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 12 | RPE 8 | 02:00 |
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| Dumbbell Bench Press | 4 × 12 | RPE 8 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 15 | RPE 8 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 15 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 8.5 | 01:00 |
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| Dumbbell Curl | 3 × 15 | RPE 8.5 | 01:00 |
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| Dead Bug · per side | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Reverse Lunge · per side | 4 × 12 | RPE 8 | 02:00 |
|---|
| Dumbbell Shoulder Press | 4 × 12 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 15 | RPE 8 | 01:30 |
|---|
| Dumbbell Hip Thrust | 3 × 15 | RPE 8 | 01:30 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 15 | RPE 8.5 | 01:00 |
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| Farmer Carry · seconds | 4 × 40 | RPE 8 | 01:30 |
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Week 4
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 10 | RPE 6 | 01:30 |
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| Dumbbell Bench Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 10 | RPE 6 | 01:00 |
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| Dumbbell Curl | 2 × 10 | RPE 6 | 01:00 |
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| Dead Bug · per side | 2 × 8 | RPE 5 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Reverse Lunge · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Hip Thrust | 2 × 10 | RPE 6 | 01:30 |
|---|
| Overhead Dumbbell Triceps Extension | 2 × 10 | RPE 6 | 01:00 |
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| Farmer Carry · seconds | 2 × 30 | RPE 6 | 01:30 |
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