Dumbbells Only
A pair of dumbbells is enough. Four sessions, nothing else needed.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Dumbbells Only workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Dumbbell Only48 sessions · 348 main slots View group
- Chest: 48 main slots
- Middle Back: 48 main slots
- Quadriceps: 48 main slots
- Hamstrings: 48 main slots
- Shoulders: 48 main slots
- Biceps: 43 main slots
- Abdominals: 33 main slots
- Calves: 15 main slots
- Lats: 8 main slots
- Triceps: 5 main slots
- Glutes: 4 main slots
- Dumbbell Swings
- Alternating Dumbbell Press Up Renegade Rows
- Decline Bench Oblique Crunches Dumbbells
- Decline Sit Ups Dumbbells
- Weighted Crunches
48 workouts
- Dumbbells Only — Week 1 Day 1 (Advanced)
- Dumbbells Only — Week 1 Day 1 (Beginner)
- Dumbbells Only — Week 1 Day 1 (Intermediate)
- Dumbbells Only — Week 1 Day 2 (Advanced)
- Dumbbells Only — Week 1 Day 2 (Beginner)
- Dumbbells Only — Week 1 Day 2 (Intermediate)
- Dumbbells Only — Week 1 Day 3 (Advanced)
- Dumbbells Only — Week 1 Day 3 (Beginner)
- Dumbbells Only — Week 1 Day 3 (Intermediate)
- Dumbbells Only — Week 1 Day 4 (Advanced)
- Dumbbells Only — Week 1 Day 4 (Beginner)
- Dumbbells Only — Week 1 Day 4 (Intermediate)
- Dumbbells Only — Week 2 Day 1 (Advanced)
- Dumbbells Only — Week 2 Day 1 (Beginner)
- Dumbbells Only — Week 2 Day 1 (Intermediate)
- Dumbbells Only — Week 2 Day 2 (Advanced)
- Dumbbells Only — Week 2 Day 2 (Beginner)
- Dumbbells Only — Week 2 Day 2 (Intermediate)
- Dumbbells Only — Week 2 Day 3 (Advanced)
- Dumbbells Only — Week 2 Day 3 (Beginner)
- Dumbbells Only — Week 2 Day 3 (Intermediate)
- Dumbbells Only — Week 2 Day 4 (Advanced)
- Dumbbells Only — Week 2 Day 4 (Beginner)
- Dumbbells Only — Week 2 Day 4 (Intermediate)
- Dumbbells Only — Week 3 Day 1 (Advanced)
- Dumbbells Only — Week 3 Day 1 (Beginner)
- Dumbbells Only — Week 3 Day 1 (Intermediate)
- Dumbbells Only — Week 3 Day 2 (Advanced)
- Dumbbells Only — Week 3 Day 2 (Beginner)
- Dumbbells Only — Week 3 Day 2 (Intermediate)
- Dumbbells Only — Week 3 Day 3 (Advanced)
- Dumbbells Only — Week 3 Day 3 (Beginner)
- Dumbbells Only — Week 3 Day 3 (Intermediate)
- Dumbbells Only — Week 3 Day 4 (Advanced)
- Dumbbells Only — Week 3 Day 4 (Beginner)
- Dumbbells Only — Week 3 Day 4 (Intermediate)
- Dumbbells Only — Week 4 Day 1 (Advanced)
- Dumbbells Only — Week 4 Day 1 (Beginner)
- Dumbbells Only — Week 4 Day 1 (Intermediate)
- Dumbbells Only — Week 4 Day 2 (Advanced)
- Dumbbells Only — Week 4 Day 2 (Beginner)
- Dumbbells Only — Week 4 Day 2 (Intermediate)
- Dumbbells Only — Week 4 Day 3 (Advanced)
- Dumbbells Only — Week 4 Day 3 (Beginner)
- Dumbbells Only — Week 4 Day 3 (Intermediate)
- Dumbbells Only — Week 4 Day 4 (Advanced)
- Dumbbells Only — Week 4 Day 4 (Beginner)
- Dumbbells Only — Week 4 Day 4 (Intermediate)
What is in the block
Every session in Dumbbells Only, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 17 exercises · 28 sets
- Week 1 · Day 27 exercises · 28 sets
- Week 1 · Day 37 exercises · 28 sets
- Week 1 · Day 47 exercises · 28 sets
- Week 2 · Day 17 exercises · 28 sets
- Week 2 · Day 28 exercises · 31 sets
- Week 2 · Day 37 exercises · 28 sets
- Week 2 · Day 47 exercises · 28 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 3 · Day 47 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
- Week 4 · Day 47 exercises · 34 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 17 exercises · 28 sets
- Week 1 · Day 27 exercises · 28 sets
- Week 1 · Day 37 exercises · 28 sets
- Week 1 · Day 47 exercises · 28 sets
- Week 2 · Day 17 exercises · 28 sets
- Week 2 · Day 28 exercises · 31 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 47 exercises · 28 sets
- Week 3 · Day 18 exercises · 38 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 3 · Day 48 exercises · 38 sets
- Week 4 · Day 18 exercises · 38 sets
- Week 4 · Day 28 exercises · 38 sets
- Week 4 · Day 37 exercises · 34 sets
- Week 4 · Day 47 exercises · 34 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 17 exercises · 34 sets
- Week 1 · Day 27 exercises · 34 sets
- Week 1 · Day 38 exercises · 37 sets
- Week 1 · Day 47 exercises · 34 sets
- Week 2 · Day 17 exercises · 34 sets
- Week 2 · Day 28 exercises · 37 sets
- Week 2 · Day 38 exercises · 37 sets
- Week 2 · Day 48 exercises · 37 sets
- Week 3 · Day 17 exercises · 34 sets
- Week 3 · Day 27 exercises · 34 sets
- Week 3 · Day 37 exercises · 34 sets
- Week 3 · Day 47 exercises · 34 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
- Week 4 · Day 47 exercises · 34 sets
What this block is
Dumbbells Only runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
The rest of the Equipment tier
Whatever you have got. One piece of kit, a whole programme.
Browse another tier
Want dumbbells only built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Equipment tier · the whole library.