Looking to build muscle and strength from home with just dumbbells? This full body dumbbell workout targets your upper body, core, and lower body using a superset format to maximize intensity, efficiency, and results—all in one workout.
Perfect for intermediate to advanced levels, this at home workout helps you train hard without a gym. Expect compound lifts, core finishers, and muscle building volume using only dumbbells.
We’ll move through 3 full rounds of supersets:
► Upper Body Strength: Shoulders, chest, back, arms
► Abs & Core: Crunch variations, planks, leg raises
► Lower Body: Squats, deadlifts, hip thrusts, step-ups
What You Need:
► Medium-to-heavy dumbbells (I’m using 30lb DBs throughout / 50 lb for hip thrusts)
► Optional bench or chair for step ups & presses (for more range of motion)
► Yoga block/wedge for cyclist squats
► Mat for core & abs work
Workout Format:
► Superset structure (3 exercises back-to-back)
► 30 sec per move // 30 sec rest between supersets
► Total body muscle focus
► Strength & hypertrophy goals
Want more like this?
Try the 8 Week Stronger Program for serious gains:
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Looking for more strength workouts? Check out our full body dumbbell workout playlist for more muscle building sessions. https://youtube.com/playlist?list=PL2NpXBzdtNaknMk_m4_a6Qj7P75ixno1Q&si=rUjtNCgI3YNUS3_A
Intro 00:00
WARM UP // 30s x6
00:25 Chest Opener Butt Kicks
00:55 Jumping Jacks
01:25 Squats
01:55 Side to Side Squats
02:25 Pike to Push Up
02:55 Reverse Snow Angels
UPPER BODY // 30/30/30, Rest 30
03:45 Arnold Press
04:15 Single Arm Shoulder Press R
04:45 Single Arm Shoulder Press L
05:45 Bent Over Row
06:15 Single Arm Row R
06:45 Single Arm Row L
07:45 180° Twist Chest Press
08:15 Iso Hold Chest Press R
08:45 Iso Hold Chest Press L
09:45 Biceps Curl - Supinated Grip
10:15 Cross Body Curls
10:45 Alternating + Double Curl
11:45 Close Grip Triceps Press
12:15 Overhead Triceps Extension
12:45 Triceps Dips
ABS & CORE // 30/30/30, Rest 30
13:45 Leg Raises
14:15 Reverse Crunch
14:45 Scissor Kicks
15:45 Crunches
16:15 Full Extension Crunches
16:45 Prayer Crunches
17:45 Figure 4 Crunch R
18:15 Figure 4 Crunch L
18:45 Russian Twists
19:45 Plank Knee Tucks
20:15 Plank Step Outs
20:45 Low Plank Hold
21:45 Double Crunches
22:15 Sprinter Sit Ups
22:45 Starfish Crunches
LOWER BODY // 30/30/30, Rest 30
23:45 Front Squat
24:15 B-Stance Squat R
24:45 B-Stance Squat L
25:45 Romanian Deadlift
26:15 B-Stance RDL R
26:45 B-Stance RDL L
27:45 Calf Raises
28:15 Single Leg Calf Raise R
28:45 Single Leg Calf Raise L
29:45 Hip Thrust
30:15 Single Leg Hip Thrust R
30:45 Single Leg Hip Thrust L
31:45 Cyclist Squat
32:15 Box Step Up R
32:45 Box Step Up L
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