edited by: Jesse A Grund, MS, CSCS, TSAC-F
This full-body dumbbell workout is designed to help you reach your fitness goals through progressive resistance and structured intensity.
Key Points for Your Weekly Workout
🚨 THIS WEEK: Every rep should follow a 1/2/1 tempo (1-second concentric phase, 2-second eccentric phase, and 1-second pause at the bottom)—except for F1 and F2, which should be completed at a continuous pace. This controlled tempo enhances muscle engagement and strength development (Schoenfeld et al., 2014).
Understanding This Workout Plan
Each option below presents a different workout format using the same exercises to provide variety while maintaining consistency in progression and adaptation.
Workout Variations:
🔹 Option #1 – Descending Ladder:
Perform 10 reps of each exercise, then 9 reps, 8 reps, etc., until 1 rep remains. Minimize rest to sustain intensity. This method supports muscular endurance and metabolic conditioning (Tanimoto & Ishii, 2006).
🔹 Option #2 – Timed Intervals (30:30):
Perform 30 seconds of an exercise, followed by 30 seconds of rest. Repeat 4-6 rounds per exercise before moving to the next. This format boosts cardiovascular fitness and muscle endurance (Buchheit & Laursen, 2013).
🔹 Option #3 – High-Rep Sets:
Perform 2 sets of 30 reps per exercise, with minimal rest to maximize muscular fatigue and hypertrophy, a key factor in building strength and endurance (Kraemer & Ratamess, 2004).
💡 Pro Tip: Prioritize form before increasing weight. Controlled movements reduce injury risk and optimize muscle activation.
🔥 GENERAL WARM-UP (5 Minutes) 🔥
A structured warm-up improves mobility, increases blood flow, and reduces injury risk (McCrary et al., 2015).
Warm-Up Routine:
1. Alternating World’s Greatest Stretch – 1 minute
2. Lunge Matrix – 1 minute
3. Lunge Matrix with Arm Drivers – 1 Minute
4. 9090 Switches – 1 minute
5. Kick Sits – 1 Minute
💡 Why Warm Up? – Dynamic warm-ups prepare the neuromuscular system for high-intensity exercise (Behm et al., 2011).
🏋 THE WORKOUT: Full-Body Dumbbell Routine
🏋 OPTION #1 – DESCENDING LADDER (RPE 7-8)
🔸 Perform 10 reps of each exercise, then 9 reps, 8, 7... down to 1 rep.
🔹 Minimal rest between movements.
💡 Tip: The progressive rep reduction sustains muscular fatigue while improving time under tension and endurance.
🏋 OPTION #2 – TIMED INTERVALS (RPE 7)
🔸 Perform 30 seconds of work, followed by 30 seconds of rest.
🔹 Complete 4-6 rounds per exercise before progressing.
✔ Dumbbell Romanian Deadlift – 30 sec
✔ Dumbbell Bench Press – 30 sec
✔ Dumbbell Hip Thrust – 30 sec
✔ Dumbbell Strict Press – 30 sec
💡 Tip: Timed intervals enhance metabolic demand, increasing EPOC (excess post-exercise oxygen consumption) for greater calorie burn post-workout.
🏋 OPTION #3 – HIGH-REP SETS (RPE 6)
🔸 2 sets of 30 reps per exercise before progressing.
🔹 Minimal rest between sets.
✔ Dumbbell Romanian Deadlift – 30 reps
✔ Dumbbell Bench Press – 30 reps
✔ Dumbbell Hip Thrust – 30 reps
✔ Dumbbell Strict Press – 30 reps
💡 Tip: Break reps into smaller sets (e.g., 10-10-10 or 15-15) to maintain proper technique and avoid form breakdown.
🔍 Understanding RPE (Rate of Perceived Exertion)
RPE helps you gauge intensity based on effort, not just weight (Foster et al., 2001).
📊 RPE Scale Breakdown:
✔ 7-8 RPE = High effort, moderate fatigue
✔ 7 RPE = Moderate effort, sustainable intensity
✔ 6 RPE = Lower intensity, endurance-focused
📌 Final Tips for Success
✔ Track Your Progress – Log weights, reps, and time spent weekly.
✔ Gradual Progression – Increase dumbbell weight as strength improves.
✔ Prioritize Form – Avoid injury by maintaining controlled movement patterns.
✔ Recovery Matters – Hydrate, stretch, and rest for muscle repair.
💪 Stick with this plan and track improvements over time for long-term progress!
📖 References
- Behm, D. G., et al. (2011). Neuromuscular implications and applications of resistance training. Journal of Strength and Conditioning Research, 25(3), 741-760.
- Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(5), 313-338.
- Foster, C., et al. (2001). A new approach to monitoring exercise training. Journal of Strength and Conditioning Research, 15(1), 109-115.
- Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674-688.
- McCrary, J. M., et al. (2015). The effects of warm-up on physical performance: An evidence-based review. Journal of Strength and Conditioning Research, 29(5), 1350-1358.
- Schoenfeld, B. J., et al. (2014). The mechanisms of muscle hypertrophy and their application to resistance training.Journal of Strength and Conditioning Research, 28(10), 2857-2870.
- Tanimoto, M., & Ishii, N. (2006). Effects of low-intensity resistance exercise with slow movement and tonic force generation on muscular function in young men. Journal of Applied Physiology, 100(4), 1150-1157.