Dumbbell Strength – 2 Day
Full body Dumbbell workout that you can use to get stronger at home, while you travel or when you only have access to minimal equipment! You only need Dumbbells & a Bench to get started on this workout!
Please click on individual exercises below to watch demo videos to learn how they are performed with good form 🙂
Day 1 – Push + Hinge + Power + Carry
Category | Exercise | Sets/Reps | Notes |
Power | 3 sets of 5–6 | Explosively press overhead using your legs and core | |
Push | 3 sets of 8–12 |  | |
|  | 3 sets of 8–10 |  | |
Hinge | 3 sets of 8–12 |  | |
|  | 3 sets of 12–15 |  | |
Carry Finisher | 3 rounds per arm (30–40s) | Walk with control, torso upright, core tight | |
DB Complex 1 | 8 reps, 3 rounds | Use a weight where you are just about able to perform all reps |
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Day 2 – Pull + Squat + Power + Carry
Category | Exercise | Sets/Reps | Notes |
Power | 3 sets of 5–6 | Explosive hip drive; pull to upper chest with elbows high | |
Pull | 3 sets of 8–12 each side |  | |
|  | 3 sets of 10–12 |  | |
Squat | 3 sets of 10–12 |  | |
|  | 3 sets of 8–10 per leg |  | |
Carry Finisher | 3 rounds (30–40s) | Dumbbells at shoulder level, elbows down, core braced | |
DB Complex 2 | 8 reps, 3 rounds | Use a weight where you are just about able to perform all reps |
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Progression Tips
Tip | Details |
Add Reps First | Start at low end (e.g. 8 reps), reach upper end (e.g. 12), then increase weight |
Progress Weights Gradually | Add ~5–10% once reps are mastered |
Tempo Control | Slow down the eccentric (lowering) phase |
Track Performance | Log reps, sets, weights |
Rest Periods | 60–90s for most lifts, 30–45s for isolation/carry, up to 2 min for power lifts |