8-Week Full Body Dumbbell Routine

If you’re looking for a simple, effective, and sustainable way to train at home or in the gym, this 8-week full body dumbbell routine is for you. You’ll be training three times a week — Monday, Wednesday, and Friday — alternating between two workouts. Each exercise is performed for 3 sets of 8–12 reps. This format keeps your training efficient, your recovery manageable, and your progress steady.

What You’ll Get From This Routine

  • Recovery That Fuels Growth: Training three days per week means you’ll have enough rest between sessions to recover, rebuild muscle tissue, and come back stronger.

  • Consistency Made Simple: No overcomplicated programming — just two rotating workouts you can master and progress over time.

  • A Balanced Physique: Each workout hits all major muscle groups so nothing gets left behind.

  • Nutrition That Supports Results: Pair your training with a diet rich in protein, whole foods, and enough calories to fuel muscle growth without excess fat gain.

  • Tracking for Steady Progress: Log your lifts, reps, and how you feel after each session. Incremental improvements each week lead to long-term gains.

  • A Positive Training Mindset: Instead of chasing perfection, focus on showing up and putting in quality effort. Enjoy the process and you’ll be far more likely to stick with it. 

The Structure

You’ll rotate between Full Body Workout A and Full Body Workout B over 8 weeks:

  • Weeks 1, 3, 5, 7: Workout A (Mon/Wed/Fri)

  • Weeks 2, 4, 6, 8: Workout B (Mon/Wed/Fri)

Each exercise is 3 sets of 8–12 reps. Rest 60–90 seconds between sets unless otherwise noted.

Full Body Workout A

(Weeks 1, 3, 5, 7)

  1. Walking Lunges (Legs)

    A great lower-body builder that targets quads, hamstrings, and glutes while also engaging your core for stability. Take long, controlled steps and keep your torso upright.

  2. Dumbbell Rows (Back)

    This movement strengthens your lats, traps, and rhomboids. Keep your back flat, pull the dumbbell toward your waist, and squeeze your shoulder blade at the top.

  3. Chest Press (Chest)

    Targets the pecs while also recruiting the triceps and shoulders. Lower the dumbbells under control and press them up until your arms are straight but not locked.

  4. Dumbbell Shoulder Press (Shoulders)

    Builds shoulder size and strength, particularly the front and side delts. Press the dumbbells overhead in a controlled motion without arching your lower back.

  5. Alternating Dumbbell Bicep Curls (Biceps)

    Isolates each arm to promote balanced development. Keep your elbows tucked in and avoid swinging the weights.

  6. Dumbbell Tricep Extension (Triceps)

    Excellent for targeting the long head of the tricep. Lower the dumbbell behind your head, then extend your arms until they’re straight.

Full Body Workout B

(Weeks 2, 4, 6, 8)

  1. Chest Flys (Chest)

    Opens up the chest and emphasizes the stretch at the bottom. Keep a slight bend in the elbows and focus on bringing the weights together with your pecs.

  2. Tricep Kickbacks (Triceps)

    Targets the tricep’s lateral head. Keep your upper arm fixed in place and extend fully at the elbow for maximum contraction.

  3. Crossbody Hammer Curl (Biceps)

    Works the brachialis and forearms while adding thickness to the upper arm. Curl the dumbbell across your body toward the opposite shoulder.

  4. Romanian Deadlifts (Legs)

    Strengthens the hamstrings, glutes, and lower back. Keep your knees slightly bent, push your hips back, and lower the dumbbells until you feel a stretch in your hamstrings.

  5. Lateral Raise (Shoulders)

    Builds width in the shoulders by targeting the lateral delts. Keep the movement slow and controlled — no swinging — to keep tension on the muscles.

  6. Bent Over Row (Back)

    Hits the middle and upper back while also engaging the rear delts. Keep your back flat, pull the dumbbells toward your waist, and squeeze at the top.

How to Get the Most Out of This Program

  • Progressive Overload: Aim to increase weight or reps over time, even if it’s just one extra rep each session.

  • Form First: Prioritize controlled, quality reps over heavy weight to avoid injury and maximize muscle activation.

  • Track Everything: Log your workouts to see trends, spot weaknesses, and keep yourself accountable.

  • Support With Nutrition: Aim for roughly 1g of protein per pound of bodyweight and enough calories to support training.

  • Rest and Recover: Sleep 7–9 hours per night and stay active on non-training days with light movement like walking.

  • Add Daily Movement: For overall health, aim for at least 10,000 steps a day. If fat loss is your primary goal, bump that up to around 15,000 steps daily for an extra calorie burn without the wear and tear of high-impact cardio.

Final Thoughts

This 8-week full body dumbbell routine is built for results without complexity. Two rotating workouts, all major muscle groups covered, and a focus on consistent progress. Stick to the plan, fuel your body properly, and you’ll finish these eight weeks stronger, leaner, and more capable than when you started.