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2-day workout plan Two Day Dumbbell Habit

Two dumbbell full body sessions a week, the smallest routine that still trains everything that matters. A good floor to fall back on in busy months.

Level
Beginner
Days a week
2
Per session
39–47 min
Goal
General fitness
Equipment
Dumbbell, Machine
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Workout schedule

2 days a week · 11 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~39 min Dumbbell Day A

5 exercises · 13 sets · ~39 min

  1. Dumbbell Goblet Squat Glutes · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest
  2. Dumbbell Bench Press Chest · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest
  3. Dumbbell Single Arm Row Lats · Dumbbell 3 sets of 12 reps · 1:15 rest 1:15 rest
  4. Hand Plank Abs · Bodyweight 3 sets of 40s · 0:45 rest 0:45 rest
  5. Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 10m

Day 2 · ~47 min Dumbbell Day B

6 exercises · 14 sets · ~47 min

  1. Dumbbell Sumo Squat Glutes · Dumbbell 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Dumbbell Seated Overhead Press Front Delts · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest
  3. Dumbbell Cross Body Romanian Deadlift Glutes · Dumbbell 3 sets of 12 reps · 1:15 rest 1:15 rest

  4. Superset A · 2 rounds · back to back

    1. Dumbbell Curl Biceps · Dumbbell 2 sets of 12 reps · 1:00 rest 1:00 rest
    2. Dumbbell Rear Delt Fly Rear Delts · Dumbbell 2 sets of 15 reps · 1:00 rest 1:00 rest
  5. Treadmill Run Calves · Machine 1 sets of 10m

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 27 working sets across 11 exercises, about 1 h 25 min in total.

Sets run from 10 to 15 reps, with 0:45 to 1:30 of rest between them.

Main muscles: Glutes, Quads, Chest, Lats, Abs, Front Delts, Hamstrings, Biceps, Rear Delts, Calves.

How to progress

The plan stays useful for as long as it stays a little hard.

  1. Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
  2. Change one thing. Add a rep, a little weight, or a few seconds to a timed move. Keep the old numbers until the new ones feel routine.
  3. Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Balanced Fitness Three, the same goal at intermediate level, 3 days a week.

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By equipment

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