One-Dumbbell Full-Body: A 4-Week Program (Upper + Lower Body, One Dumbbell)

One dumbbell. A bit of floor space. About 45 minutes, three times a week. That's the whole setup — and it's enough to train your entire body. Scrolling for twenty minutes is not a warm-up. This is the plan instead.

This 4-week program covers legs, back, chest, shoulders, arms, and core with 10 solid moves: goblet squats, Romanian deadlifts, reverse lunges, single-arm rows, overhead presses, floor presses, bicep curls, overhead triceps extensions, farmer carries, and weighted glute bridges. Upper and lower body, all in one plan.

Inside you get:

• How to pick the right dumbbell (the 8–12 good-rep press test)
• 10 moves explained step by step, with form cues and common mistakes
• A 4-week plan alternating two full-body sessions, with sets and reps for every week
• Progression rules in order: reps, sets, tempo, pauses, single-side work, then a heavier dumbbell — plus honest guidance on when it's actually time to buy heavier
• Printable tracking logs, including a 4-week progress snapshot
• Printable planners: a weekly session planner, a dumbbell progression planner, and a habit tracker
• A warm-up for every session and a 5-minute cool-down

General fitness education only — not medical advice. Check with your doctor before starting, especially if you have any injury or health condition. Stop if you feel sharp pain.

Digital download (PDF). No shipping, no inventory. Buyer downloads after purchase.