4-Week Home Dumbbell Strength Plan

Schedule: Monday, Wednesday, Friday
Equipment: Dumbbells and a sturdy chair/bench
Session length: About 40–55 minutes
Rest: 90–120 seconds between main sets; 60–90 seconds between accessory sets

Warm-Up Before Every Workout

Complete 1–2 rounds:

March or jog in place — 60 seconds
Bodyweight squats — 10 reps
Hip hinges — 10 reps
Alternating reverse lunges — 6 per side
Arm circles — 10 each direction
Scapular push-ups against a wall or floor — 10 reps
Light dumbbell rehearsal of the first two exercises — 1 set of 8 reps each

Weekly Schedule

Day	Workout
Monday	Workout A
Wednesday	Workout B
Friday	Workout C

Workout A

Exercise	Sets × Reps	Form Cue
Dumbbell goblet squat	3 × 6–10	Keep your whole foot planted and drive your knees in line with your toes.
Dumbbell floor press	3 × 6–10	Keep elbows about 30–45° from your torso and wrists stacked over elbows.
One-arm dumbbell row	3 × 8–12/side	Pull your elbow toward your hip without rotating your torso.
Dumbbell Romanian deadlift	3 × 8–12	Push your hips back while keeping the dumbbells close to your legs.
Dumbbell suitcase carry or hold	3 × 30–45 sec/side	Stand tall and resist leaning toward the weight.

Workout B

Exercise	Sets × Reps	Form Cue
Dumbbell reverse lunge	3 × 6–10/side	Step back far enough to keep the front heel firmly planted.
Standing dumbbell overhead press	3 × 6–10	Brace your ribs down and avoid leaning backward.
Dumbbell glute bridge	3 × 10–15	Tuck your pelvis slightly and squeeze your glutes at the top.
Dumbbell pullover on floor	3 × 8–12	Keep ribs down and lower only as far as your shoulders allow comfortably.
Dumbbell dead bug hold	3 × 6–10/side	Press your lower back gently into the floor throughout each rep.

Workout C

| Exercise | Sets × Reps | Form Cue |

इसे इस्तेमाल करें वर्कआउट योजना फ़ॉर्म इस नमूने के इनपुट से भरा खुलता है; जो चाहें बदलें।