Weekly plan
Your beginner dumbbell week, mapped out
This is a simple 4-day split: two rest days built in, and every session uses moves from the exercise library. Train the days in order, keep the weights light while you learn, and add a little each week.
Before every session: warm up (5 minutes).
Arm circles, shoulder rolls, bodyweight squats and a set of each exercise with no or very light weight. It wakes up the muscles and cuts your injury risk.
| Day | Focus | Exercises |
|---|---|---|
| MondayDay 1 | Lower bodyLegs & glutes | Goblet squat · Romanian deadlift · Dumbbell lunge · (optional) calf raises. See form → |
| TuesdayDay 2 | PushChest, shoulders & triceps | Floor or flat dumbbell press · Seated shoulder press · Lateral raise · Overhead triceps extension. See form → |
| WednesdayDay 3 | 😌 Rest or a light walk — this is when your muscles actually grow. Don't skip it. | |
| ThursdayDay 4 | PullBack & biceps | One-arm row · Bent-over row · Alternating curl · Hammer curl. See form → |
| FridayDay 5 | Full bodyFavourites & weak points | Goblet squat · Floor press · Bent-over row · Shoulder press — 2 sets each, lighter. See form → |
| Sat / SunDay 6–7 | 😌 Rest & recover. Optional gentle activity — a walk, stretching, or a bike ride. | |
How many sets & reps?
For each exercise, do 3 sets of 8–12 reps (12–15 for lighter isolation moves like raises and flyes). Rest 60–90 seconds between sets. If you can't hit the bottom of the rep range with good form, the weight is too heavy.
How to get stronger (progressive overload)
Each week, try to do a little more than last week: one extra rep, one more set, a touch more weight, or slightly cleaner form. Small, steady progress beats going too hard and burning out.
Want to train your core too?
Add two moves from the Core section (like the weighted crunch and Russian twist) to the end of any two sessions — 2–4 times a week is plenty.
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