Dumbbell Stopgap
Three compact dumbbell sessions keep squat, hinge, press and pull patterns alive with only a bench and dumbbells. No pull-up bar is required.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Full body A
5 exercises · 45 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 2 sets · 8–12 reps
Full body B
4 exercises · 45 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
Full body C
5 exercises · 45 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Week 2 · Later weeks
Full body A
5 exercises · 45 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 2 sets · 8–12 reps
Full body B
4 exercises · 45 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
Full body C
5 exercises · 45 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Week 3 · Later weeks
Full body A
5 exercises · 45 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 2 sets · 8–12 reps
Full body B
4 exercises · 45 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
Full body C
5 exercises · 45 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Week 4 · Later weeks
Full body A
5 exercises · 45 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 2 sets · 8–12 reps
Full body B
4 exercises · 45 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
Full body C
5 exercises · 45 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Week 5 · Later weeks
Full body A
5 exercises · 45 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 2 sets · 8–12 reps
Full body B
4 exercises · 45 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
Full body C
5 exercises · 45 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Week 6 · Later weeks
Full body A
5 exercises · 45 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 2 sets · 8–12 reps
Full body B
4 exercises · 45 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
Full body C
5 exercises · 45 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Week 7 · Later weeks
Full body A
5 exercises · 45 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 2 sets · 8–12 reps
Full body B
4 exercises · 45 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
Full body C
5 exercises · 45 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Week 8 · Later weeks
Full body A
5 exercises · 45 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 2 sets · 8–12 reps
Full body B
4 exercises · 45 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Chest-supported row · 3 sets · 8–12 reps
- Dumbbell lunge · 3 sets · 8–12 reps / per side
Full body C
5 exercises · 45 min
- Bulgarian split squat · 3 sets · 8–12 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Rear delt fly · 3 sets · 12–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. Use this when a full gym is unavailable. It is a stopgap, not a claim that dumbbells match every barbell outcome.