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Dumbbell Stopgap

A beginner dumbbell program

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Dumbbell Stopgap
program length
8 weeks
program length
sessions per week
3×
sessions per week
exercises
7
exercises
average session
40 min
average session

About this program

The Dumbbell Stopgap

Introduction Barbell training is widely considered the best way to get stronger and increase muscle mass. However, not everyone has access to a full gym. If you can, it's better to follow barbell programs like Starting Strength or bodyweight programs like Overcoming Gravity. A home gym is another excellent option. But if none of these are possible, you can use this dumbbell program as a temporary solution.

What this program is not

  • Not for fixed-weight dumbbells
  • Not ideal for building strength or mass
  • Not a long-term program

What this program is A stopgap routine to start strength training with dumbbells until better options become available. You’ll need a full set or adjustable dumbbells. You’ll train 3x/week, alternating two workouts (A and B) across the week.

Workout Schedule Week 1: A - B - A Week 2: B - A - B Repeat this pattern. Always leave a rest day between workouts and take two days off at the end of the week.

Workout A

  • Bulgarian split squat or Lunge
  • Floor press
  • Straight-legged deadlift
  • Plank

Workout B

  • Bulgarian split squat or Lunge
  • Seated shoulder press (or Savickas Press if seated on the floor)
  • Standing two-dumbbell bent over row
  • Plank

Progression

  • Do as many reps as possible (up to 10) for each exercise (except plank), 3 sets each, with 1-minute rest between sets.
  • Once you can do 3 sets of 10 reps, increase the dumbbell weight next time.
  • If you stall at a weight for 3 workouts, drop down two weight levels and work your way back up.
  • For planks, hold as long as possible for 3 sets. If you can’t do 3 sets yet, do as many as you can.

Extra Exercises If available, add dips and pullups. These are excellent for building strength. Do 3 sets of as many reps as possible. You don’t need to stop at 10 reps for these.

What’s next This program is temporary and ends when you outgrow your dumbbell set. Ideally, switch to a more effective program (barbell, bodyweight, or home gym) as soon as possible. Remember, this was created by an internet user, not a fitness professional.

Good luck getting stronger, healthier, and more fit!

Program structure

Every week, session, exercise and set, exactly as Titan runs it.

1Week 13 sessions

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30
2Week 23 sessions

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30
3Week 33 sessions

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30
4Week 43 sessions

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30
5Week 53 sessions

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30
6Week 63 sessions

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30
7Week 73 sessions

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30
8Week 83 sessions

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout A

4 exercises
  1. Bulgarian Split Squat
    3 × 8–10
  2. Floor Press
    3 × 8–10
  3. Stiff Leg Deadlift (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

Workout B

4 exercises
  1. Lunge (dumbbell)
    3 × 8–10
  2. Seated Shoulder Press (dumbbell)
    3 × 8–10
  3. Bent Over Row (dumbbell)
    3 × 8–10
  4. Plank
    3 × 30

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