Nishaana
The Dumbbell Only Workout program.
The Dumbbell Only Workout is a beginner train with just dumbbells program run 4 days a week. A complete physique program using nothing but a pair of dumbbells — ideal for a home setup. Every push, pull, squat and hinge covered.
Overview
A complete physique program using nothing but a pair of dumbbells — ideal for a home setup. Every push, pull, squat and hinge covered.
Who it's for: Home lifters with an adjustable pair of dumbbells and no other equipment.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Double progression; when you max your dumbbells, add reps, sets and slower tempo. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Dumbbell Only Workout good for beginners?
Yes — the Dumbbell Only Workout is designed for beginners. Home lifters with an adjustable pair of dumbbells and no other equipment.
How many days a week is the Dumbbell Only Workout?
4 days a week. A complete physique program using nothing but a pair of dumbbells — ideal for a home setup. Every push, pull, squat and hinge covered.
How do you progress on the Dumbbell Only Workout?
Double progression; when you max your dumbbells, add reps, sets and slower tempo.
What equipment do I need for the Dumbbell Only Workout?
A pair of adjustable dumbbells (or a few fixed pairs spanning your working weights) is enough — no rack or bench required.
How long should I run the Dumbbell Only Workout before switching?
There's no hard stop — keep adding reps/harder variations as you progress, and revisit your goals every 8–10 weeks.
How is the Dumbbell Only Workout different from the Upper / Lower Split?
The Dumbbell Only Workout runs 4 days/week aimed at train with just dumbbells, while the Upper / Lower Split runs 4 days/week aimed at strength & size. Pick the Dumbbell Only Workout if home lifters with an adjustable pair of dumbbells and no other equipment; pick the other if that fits your schedule or goal better.
Can I run the Dumbbell Only Workout for free?
Yes. You can follow the full Dumbbell Only Workout schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Dumbbell Only Workout today.
Follow the full schedule free in your browser — the app handles the progression for you.
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