FIREFUL
Plans
Dumbbell-Only Full Body
Dumbbell-Only Full Body
Days per Week
3
Day 1
Dumbbell goblet squat
3 sets × 10 reps
Dumbbell bench press
3 sets × 10 reps
Dumbbell row
3 sets × 10 reps
Single-leg dumbbell Romanian deadlift
3 sets × 10 reps
Lateral raise
3 sets × 15 reps
Incline dumbbell curl
3 sets × 12 reps
Day 2
Dumbbell Bulgarian split squat
3 sets × 10 reps
Dumbbell overhead press
3 sets × 10 reps
Dumbbell pullover
3 sets × 12 reps
Hip thrust
3 sets × 12 reps
Rear delt raise
3 sets × 15 reps
Lying dumbbell triceps extension
3 sets × 12 reps
Day 3
Dumbbell reverse lunge
3 sets × 10 reps
Incline dumbbell press
3 sets × 10 reps
Chest-supported row
3 sets × 10 reps
Dumbbell romanian deadlift
3 sets × 10 reps
Dumbbell upright row
3 sets × 15 reps
Zottman curl
3 sets × 12 reps
Train With Purpose. Follow a Plan.
Plan your workouts, track every session, and see your progress over time.
Other plans you might like
3-Day Full Body
3 days per week
6-Day Push Pull Legs
6 days per week
Push Pull Legs
3 days per week
Upper Lower
4 days per week
Full Body
2 days per week
Home Bodyweight
3 days per week
Body Part Split
4 days per week
Push Pull Legs + Upper Lower
5 days per week
