Do you have a single pair of light dumbbells and no access to more? This 4-day dumbbell and bodyweight workout incorporates unilateral training and bodyweight exercises to help you achieve your fitness goals.
Workout Description
Finding the motivation to exercise at home when your gym is closed or you’re too tired from a hectic schedule to follow your regular workout regimen is challenging.
For example, you may have a single pair of light dumbbells that have been gathering dust in your closet or garage for years. Yeah, you could use those weights for a pump, but it’s not like you can get a serious dumbbell and bodyweight workout in with them, right?!
Wrong!
Even though your weights may not be heavy, you can make the most of what you have and challenge yourself through challenging workouts. This 4-day dumbbell and bodyweight workout program isn’t like others where you only see results a couple of weeks in; with this program, you’ll notice results within the first few days!
3 Benefits of Using Lighter Dumbbells
Those light dumbbells might not look intimidating, but if you use the correct training methods, they’ll work your muscles harder than expected. There are a few advantages to taking on a program like this.
1. Unilateral Training
When you focus on exercising one side of your body, the other side can’t help. If you are weaker on one side, perform all unilateral exercises with that side first to gradually bring it up to par with your other side.
2. Less Toll on the Joints
Though your muscles will be challenged, the lack of heavyweight throughout these training sessions means there won’t be as much impact on your joints and tendons. As a result, even though you’re still training, this can be used as a recovery program.
3. Muscular Endurance
Higher repetitions put your muscle through a more significant strain than you’re used to, which translates into better endurance. And as a bonus, you’ll burn a few extra calories.
About the Program
There will be four training days in your week with this program. The four main types of workouts are Push, Pull, Legs and Abs, and Full-Body. You may complete this routine in any manner that works for you, but this suggested split of two days and one day off might be a good choice.
This training program is easy enough to follow for anybody with previous fitness experience. If you’re new to the iron game, check out the exercise section for detailed instructions on how to do these exercises correctly.
- Day 1 – Pull
- Day 2 – Legs and Abs
- Day 3 – Rest
- Day 4 – Push
- Day 5 – Full-Body
- Day 6 – Rest
- Day 7 – Rest
Please note that you will only need a pair of dumbbells and your bodyweight to complete this dumbbell and bodyweight workout. So essentially, there are no racks or benches, no bands- and no other options such as a pull-up bar or dip station. Use the movements and substitutions suggested, but feel free to add others if you have them at your disposal.
Pull Day
The primary emphasis will be on the upper back (particularly the rear delts), biceps, and traps. One-handed dumbbell exercises should be done unilaterally. This is effective because while one side of the body is resting, the other is working. This will help improve your cardiovascular ability and decrease your time working out. For unilateral exercises, the number of reps per side is given.
Let’s start with the first exercise, the one-arm row, as an illustration. It’s best to start with the side that looks most in need of assistance and go from there. If the side you switched to is no longer working, take a break on that side and rest. Your first side isn’t working after you change, so that is your rest time for that side. When you’ve finished the set, switch to the other side and start again with set number two. Follow this method of training for every unilateral exercise in the program.
For the bodyweight movements, you have 30 seconds of rest between each move. It is a great idea to take this time to rest, drink your water or intra-workout drink, and continue working.
Pull Day Workout
| Exercise | Sets | Reps |
| One Arm Row | 5 | 30, 25, 20, 15, 10 |
| Bent-Over Rear Lateral Raise | 3 | 30, 20, 10 |
| One Arm Upright Row | 3 | 30, 20, 10 |
| Seated Dumbbell Curl | 3 | 20, 20, 20 |
| Hammer Curl | 3 | 20, 20, 20 |
| Single Arm Dumbbell Shrug | 3 | 30, 30, 30 |
Legs and Abs
Because the lower body and core can withstand more intensity, this day will be tailored to be a little more challenging. That’s why it’s advised that you take a rest day after this one. Give yourself a minute to rest between sets, but don’t spend that time scrolling through your phone or sitting idly. Training is a commitment of your time, so make it count. We design the last activity to target your lower back, and it’s more of a stretch or isometric movement, which will be beneficial after you complete this workout.
Legs and Abs Workout
| Exercise | Sets | Reps |
| Split Squat | 3 | 30, 20, 10 |
| Single Stiff-Leg Deadlift | 3 | 30, 20, 10 |
| Walking Lunge | 3 | 30, 20, 10 |
| Seated Calf Raise | 3 | 30, 30, 30 |
| Weighted Crunch | 3 | 20, 20, 20 |
| Superman | 3 | 30 seconds |
Push Day
Now we’ll move on to the chest, shoulders, and triceps. Use your floor if you don’t have a bench for the activities you would complete on one. While the range of motion may not be as dramatic, it can still efficiently target the main muscles.
Remember to follow the same number of sets and reps for this workout as you did for your pull session. During work, one side rests, and the other works. If you have little time and must complete a task quickly, go ahead and do both sides simultaneously with 30 seconds of rest between sets.
Push Day Workout
| Exercise | Sets | Reps |
| Floor Dumbbell Press | 5 | 30, 25, 20, 15, 10 |
| Floor Dumbbell Fly | 3 | 30, 20, 10 |
| Lateral Raise | 3 | 30, 20, 10 |
| One Arm Overhead Extension | 3 | 20, 20, 20 |
| One Arm Kickback | 3 | 20, 20, 20 |
| Close Grip Push Up | 3 | 20, 20, 20 |
Full-Body Day
Not only does this workout routine train your entire body, but it’s also a cardio workout. Aim to raise your heart rate, sweat, and feel like you’ve accomplished significant labor.
Instead of performing a rep range target, you’ll do as many reps as possible (AMRAP) within a specified period of time. The time you spend working equals the time you can rest when you’re done. The minimum duration for a set is 60 seconds; therefore, rest for 60 seconds after you’ve completed it. A 30-second break is needed for every 30 seconds of work.
Beginning at the bottom and working your way up, you will work on the lower body. No longer works only one-sided. Make sure to put in effort on both sides simultaneously. Start by doing one cycle of this workout if you are a beginner. Two rounds are appropriate if you are considered an intermediate trainer. Those who are well-versed in training could push themselves to do three if they needed to.
Full-Body Workout
| Exercise | Sets | Working Time | Rest |
| Dumbbell Standing Calf Raise | 1 | 60 seconds | 60 seconds |
| Stiff-Leg Deadlift | 1 | 30 seconds | 30 seconds |
| Bodyweight Squat Jumps | 1 | 60 seconds | 60 seconds |
| Lying Leg Raise | 1 | 30 seconds | 30 seconds |
| Plank | 1 | 60 seconds | 60 seconds |
| Dumbbell Pullover | 1 | 30 seconds | 30 seconds |
| Push Up | 1 | 60 seconds | 60 seconds |
| Arnold Press | 1 | 30 seconds | 30 seconds |
| Dumbbell Curl | 1 | 60 seconds | 60 seconds |
How to Progress Further
If you’re interested in furthering your challenge after this program, here are a few options to explore.
Slower Rep Speed- Instead of performing the reps your usual manner, focus on longer negatives and contractions when you reach the top. Your muscles may fatigue more quickly as a result of this.
Less Rest- Reduce the rest time on some exercises if possible. Take a 45-second break if you’ve been resting for one minute. A single quarter of a minute may not seem like much, but it could make all the difference.
Flex in Between Sets- Once you finish a set, take some time to flex and contract the exercised muscle group. Put yourself in a bodybuilding pose and squeeze your muscles as hard as possible before taking a break.
Conclusion
You won’t always have the most significant preferences regarding training, but that doesn’t imply you can’t make the most of your existing alternatives. You can make gains and notice improvements even if you use a pair of lightweight dumbbells and your body weight. This dumbbell and bodyweight workout will maintain your fitness until you can return to your regular training schedule.
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