The Only Workout Routine You'll Ever Need

My Go-To Weekly Workout Split (With Just Dumbbells and a Bench)

If you’ve ever felt like you need a full gym to make progress, I promise, you don’t. Some of my strongest, most consistent phases have come from the simplest setup: adjustable dumbbells, a bench, and a plan I can actually stick to.

These are affiliate links to the ones I use, and you'll see why I use them.

Adjustable Dumbbells

Adjustable Bench

This is the exact split I come back to when I want to feel strong, energized, and aligned with my body, not burnt out.

We’re training 3 days a week, leaving space for recovery, movement, and hormonal balance (which matters more than most people realize). On the “off” days, we stay active, but we’re not draining ourselves.

And through all of this, the goal is simple: Progressive overload + listening to your body

The Weekly Flow

• Monday: Legs + Shoulders

• Tuesday: Active Rest (walk, hike, or climbing)

• Wednesday: Back + Biceps

• Thursday: Active Rest

• Friday: Chest + Triceps

• Weekend: Flexible movement + recovery

  
  

Monday: Legs + Shoulders (Strength Foundation)

This day sets the tone for your week. We’re building lower body strength while layering in shoulder work for that balanced, strong look.

Romanian Deadlifts

3 sets of 8 reps. Slow on the way down, strong on the way up. This is where you build your posterior chain.

Bulgarian Split Squats

3 sets of 8–10 each leg. These will humble you—in the best way. Stay upright and controlled.

Goblet Squats

3 sets of 10. Go as deep as you can while keeping your chest tall.

Now shift into shoulders:

Seated Shoulder Press (on bench)

3 sets of 8–10

Lateral Raises

3 sets of 12–15. Lightweight, controlled. This is not a swinging contest.

Rear Delt Flys (chest supported on bench)

3 sets of 12

Progression tip: If you hit the top of the rep range with good form, increase your weight next week—even if it’s just 2.5–5 lbs.

Tuesday: Active Rest (Move, Don’t Drain)

This is where most people go wrong—they either do nothing or go too hard.

Instead, I want you moving in a way that feels good:

• Long walk outside

• A steady hike

• Or my personal favorite—climbing

Climbing is incredible for grip strength, back engagement, and mental focus. Plus, it doesn’t feel like cardio, it's just fun!

The goal here is circulation, stress reduction, and hormonal support—not calorie burn.

Wednesday: Back + Biceps (Posture & Pull Strength)

This day is everything for posture, strength, and that toned upper body look.

Single-Arm Dumbbell Rows

3 sets of 8–10 each side. Pull toward your hip, not your shoulder.

Chest-Supported Rows (on incline bench)

3 sets of 10

Dumbbell Pullovers

3 sets of 10–12. Stretch and control—this one opens up your upper body beautifully.

Now biceps:

Alternating Dumbbell Curls 

3 sets of 10

Hammer Curls

3 sets of 10–12

Cross Body Curls

3 sets of 10

Progression tip: Don’t rush reps—control builds more muscle than momentum ever will.

Thursday: Active Rest

Same idea as Tuesday—but check in with your body.

Feeling energized? Go for a hike or climb. Feeling a little run down? Take a slow walk and stretch.

Hormonal health thrives on balance. Too much intensity without recovery = stalled progress.

Friday: Chest + Triceps (Push Power)

We finish the week strong.

Dumbbell Bench Press

3 sets of 8–10. Control the weights down, press with intention.

Incline Dumbbell Press

3 sets of 10

Dumbbell Chest Flys (on bench)

3 sets of 10–12

Now triceps:

Overhead Tricep Extensions

3 sets of 10

Tricep Kickbacks

3 sets of 12

Tricep Dips

2 sets till failure

Progression tip: This is a great day to push a little heavier if your energy is there.

Weekend: Reset & Reconnect

This is your space to move intuitively:

• Walk with a podcast

• Try a new trail

• Go climbing

• Or fully rest

No pressure. No structure. Just movement that supports your life.

Let’s Talk Progressive Overload (Without Burning Out)

Here’s how I approach it:

• Add weight when reps feel strong and controlled

• Stay within the rep ranges—don’t jump too fast, but don't stay easy

• Focus on form first, always

• Some weeks you push, some weeks you maintain

Progress isn’t linear—but consistency wins every time.

The Equipment I Use (Affiliate Links)

Adjustable Dumbbells

Adjustable Bench

Resistance Bands (optional add-on)

You truly don’t need more than this to start with. A door frame pull-up bar is always nice, but everyone has one of those lying around somewhere.

I also love a good yoga mat for stretching out after workouts.

Final Thoughts: Push Yourself and Listen

I’ll always say this:

You should feel challenged—but not destroyed.

There’s a difference between pushing yourself to grow and pushing yourself into exhaustion.

The sweet spot is where:

• You’re getting stronger

• You feel energized after workouts

• And your body actually responds

That’s where results live. So, show up, lift with intention, get outside on your rest days—and trust that this is enough.