Since not everyone has access to a gym or a range of weight training equipment, I have put together a barbell and dumbbell only training routine that you can do at home.
The only thing you’ll need other than a barbell with weights and two dumbbells is a flat bench. If you don’t have a flat bench you can use a wooden box or something similar that will not break when you lay on it while holding weights.
TRY THIS 4-DAY BARBELL AND DUMBBELL ONLY TRAINING
AT-HOME BARBELL AND DUMBBELL ONLY WORKOUT
I have received a few emails from regular readers of this website asking me for a dumbbell and barbell only workout routine that can be performed at home or anywhere when a gym is not available. Once I started writing out the training program with only a barbell and two dumbbells, I was surprised at how many possible exercises are available without needing to be in the gym.
The following training routine will give your entire body a thorough workout that’ll stimulate growth if you keep the intensity high.
- Bench press — 4 sets
- Dumbbell presses — 4 sets
- Dumbbell flyes — 4 sets
- Dumbbell pullovers — 4 sets
TUESDAY: QUADRICEPS, HAMSTRINGS, CALVES
- Dumbbell squats — 4 sets
- Barbell squats — 4 sets
- Dumbbell lunges — 4 sets
- Stiff leg deadlifts — 4 sets
- Dumbbell toe raises — 4 sets
THURSDAY: BACK, TRAPS, SHOULDERS
- Barbell bent over rows — 4 sets
- Dumbbell rows — 4 sets
- Deadlifts — 4 sets
- Dumbbell shrugs — 4 sets
- Barbell shoulder press — 4 sets
- Dumbbell side lateral raises — 4 sets
FRIDAY: TRICEPS, BICEPS
- Close grip bench press — 4 sets
- Dumbbell kickbacks — 4 sets
- Standing barbell curls — 4 sets
- Seated dumbbell curls — 4 sets
This is the training routine with barbell and dumbbells only. I have scheduled for 4 days per week with training on Monday and Tuesday, Wednesday is a rest day, Thursday, Friday are training days and the weekends are also rest days.
I recommend training each set generally for 10 reps, but there’s nothing wrong with mixing this up a bit and doing heavy 6-8 reps occasionally and do 12-15 reps on days when you’re only lifting medium heavy weights. You can also swap the order of training days as well to mix things up and change the exercises each week as you think of new exercises you can perform with a barbell and dumbbells only.