Beginner-Friendly Full-Body Workout Plan (Bodyweight + Dumbbells)

Day A: Full-Body Bodyweight Workout (No Equipment)

Perform as a circuit 2–4+ rounds

Rest ~30–60 seconds between exercises, 2 minutes between rounds

1. Bodyweight Squat 15–20+ reps

• 3-second descent for time under tension

2. Push-Ups 10–15+ reps

3. Bird-Dog 30 or 60 second hold, per side

4. Reverse Lunge 8–10+ reps per leg

Day B: Full-Body Dumbbell Workout

Perform as a circuit 2–4+ rounds

Rest ~30 seconds between exercises, 60–90 seconds between rounds

1. Goblet Squat 15 reps

2. Bent-Over Dumbbell Row 12–15 reps

3. Dumbbell Romanian Deadlift 12–15 reps

4. Dumbbell Floor Press 12–15 reps

5. Standing Overhead Dumbbell Press 10–12 reps

6. Reverse Dumbbell Lunge 8–10 reps per leg

7. Bird-Dog 20+ reps (10+ per side)

* How to Progress *

• Add an extra round

• Slow the tempo (e.g. 3 sec down, 1 sec pause)

• Increase reps slightly week over week

• Reduce rest times between exercises

• Use slightly heavier dumbbells when ready