About this workout
You don't need a barbell or a coach standing over you to start training like an athlete. This 6-week program uses dumbbells and your own bodyweight to build the kind of power and speed that carries over to sports and everyday explosiveness.
Who This Program Is For
- You're newer to structured training and want to build athleticism, not just muscle
- You have a set of dumbbells and some open floor space
- You can train three full-body days a week
This program is not the right fit if:
- You're an advanced lifter chasing a specific strength or sport goal (a more specialized program will get you there faster)
- You have knee issues that jumping aggravates (swap jumps for step-ups)
What You'll Need
A set of dumbbells (adjustable or a few pairs of different weights), a resistance band, and floor space to jump.
The Program
| DAY 1 — FULL BODY A | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Dumbbell Squat To Shoulder Press | 3 | 8-10 | 90 sec |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 90 sec |
| One Arm Dumbbell Row | 3 | 10-12/side | 60 sec |
| Jump Squat | 3 | 10 | 60 sec |
| Plank | 3 | 30 sec | 30 sec |
| DAY 2 — FULL BODY B | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Dumbbell Bench Press | 3 | 8-10 | 90 sec |
| Dumbbell Walking Lunges | 3 | 10/leg | 90 sec |
| Dumbbell Shoulder Press | 3 | 8-10 | 60 sec |
| Box Jump | 3 | 5 | 2 min |
| Russian Twist | 3 | 20 | 30 sec |
| DAY 3 — FULL BODY C | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Dumbbell Deadlift | 3 | 8-10 | 90 sec |
| Renegade Row | 3 | 8/side | 90 sec |
| Dumbbell Bulgarian Squat | 3 | 8/leg | 90 sec |
| Broad Jump | 3 | 5 | 2 min |
| Mountain Climbers | 3 | 30 sec | 30 sec |
How to Progress
Add weight to the dumbbell lifts every one to two weeks as long as your form holds. For the jump exercises, focus on landing soft and quiet rather than jumping higher too soon, speed and control come before height. Take a lighter week in week 6, drop the jump sets by half and reduce dumbbell weight by about 15%.
Warm-Up and Recovery Notes
5 minutes of easy movement (jog in place, jumping jacks) followed by a set of bodyweight squats and arm circles before you touch a dumbbell. Jumping cold is how ankles and knees get hurt, so don't skip this even on a day you're short on time, just cut a working set instead.
Nutrition and Supplementation
Building strength and power as a beginner responds well to simply eating enough, protein around a gram per pound of bodyweight, and not chronically under-eating. A whey protein shake is an easy way to hit your protein number on busy days, and creatine monohydrate is well supported for both strength and power output.
FAQ
I only have one pair of dumbbells, can I still do this?
Yes, pick a weight that lets you complete the lower rep-range exercises with 2-3 reps in reserve, and add reps before you're able to add weight.
Do I need to be athletic already to start this?
No, this is written for beginners. The jump volume is low and the loads are light to moderate on purpose.
Can I do this alongside a sport I already play?
Yes, but treat it as one more demand on your recovery, consider dropping to two sessions a week during a heavy competition stretch.
Related Programs
- 4-Day Athletic Performance and Power Program
- 4-Week Dumbbell Only Home Workout Plan
- 5x5 Strength Program for Beginners
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.