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I've been running this routine for a while now and it's the one I keep coming back to. Adjustable dumbbells, a bench, and a pull-up bar. That's it.

It's not fancy. But it covers everything, it's easy to progress, and I can actually stick with it for months without overthinking things.

What you need

Adjustable dumbbells (or a small range of fixed ones)
A bench that goes flat and incline
Pull-up bar — or just do dumbbell pullovers if you don't have one

Warm up

I do these before every session. Takes maybe 3 minutes and it's worth it — everything just moves better once you're loosened up.

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n

Exercise
Arm rotations
Elbow rotations
Wrist rotations
Hip rotations
Head rotations

Nothing fancy. Just get the joints moving through their full range a few times each.

The split

Push, pull, legs. Six days a week.

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Push	Pull	Legs	Push	Pull	Legs	Rest

If 6 days feels like too much, just rotate through at whatever pace works. I've done this as a 4-day thing and it still works fine.

Push day

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n

Exercise	Sets x Reps	What it hits
DB Chest Press (flat)	3 x 8-12	Chest, triceps
DB Incline Fly	3 x 8-12	Upper chest
Arnold Press	3 x 8-12	Shoulders
Overhead Tricep Extension	3 x 8-12	Triceps

I like Arnold presses more than regular overhead press here. You get more range of motion and they just feel better on my shoulders.

Pull day

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n

Exercise	Sets x Reps	What it hits
Pull-Up (or DB Pullover)	3 x AMRAP	Lats, upper back
DB Bent-Over Row	3 x 8-12	Mid back
DB Reverse Fly	3 x 8-12	Rear delts
DB Shrug	3 x 8-12	Traps
DB Bicep Curl	3 x 8-12	Biceps

On rows — think about pulling your shoulder blades together at the top. Not just moving the dumbbells up and down. It took me a while to actually feel my back working on these.

Leg day

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n

Exercise	Sets x Reps	What it hits
Goblet Squat	3 x 8-12	Quads, glutes
DB Lunge	3 x 8-12	Quads, glutes
Single-Leg Deadlift	3 x 8-12	Hamstrings, glutes
Calf Raise (single leg)	3 x 8-12	Calves

I throw in hanging leg raises every other workout too — 3 sets of 10-15.

Legs day is honestly the hardest to keep interesting with just dumbbells, but goblet squats and lunges get surprisingly brutal at higher weights.

How to progress

Pretty simple:

3 working sets per exercise
~90 seconds rest between sets
Stay in the 8-12 range
When you hit 12 reps on all 3 sets with good form, bump the weight up next time

That's it. Don't overthink this part.

When the dumbbells aren't heavy enough

This happens eventually with most home setups. Here's what I do:

Push the rep range up to 15-20
Add a 4th set
Cut rest to 60s or even 45s
Slow the lowering phase — 3-4 seconds down
Switch to single-arm or single-leg variations
Add a pause at the hardest point of each rep

You can also elevate your heels on squats with a plate or a book. Hits the quads way harder.

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