» Full Body Dumbbell Workout at Home for Strength & Muscle Gains

Looking to build muscle and strength from home with just dumbbells? This full body dumbbell workout targets your upper body, core, and lower body using a superset format to maximize intensity, efficiency, and results—all in one workout.

Perfect for intermediate to advanced levels, this at home workout helps you train hard without a gym. Expect compound lifts, core finishers, and muscle building volume using only dumbbells.

We’ll move through 3 full rounds of supersets:
► Upper Body Strength: Shoulders, chest, back, arms
► Abs & Core: Crunch variations, planks, leg raises
► Lower Body: Squats, deadlifts, hip thrusts, step-ups

What You Need:
► Medium-to-heavy dumbbells (I’m using 30lb DBs throughout / 50 lb for hip thrusts)
► Optional bench or chair for step ups & presses (for more range of motion)
► Yoga block/wedge for cyclist squats
► Mat for core & abs work

Workout Format:
► Superset structure (3 exercises back-to-back)
► 30 sec per move // 30 sec rest between supersets
► Total body muscle focus
► Strength & hypertrophy goals

Want more like this?
Try the 8 Week Stronger Program for serious gains:
https://www.solin.stream/tiffxdan/program/2797

Looking for more strength workouts? Check out our full body dumbbell workout playlist for more muscle building sessions. https://youtube.com/playlist?list=PL2NpXBzdtNaknMk_m4_a6Qj7P75ixno1Q&si=rUjtNCgI3YNUS3_A

Intro 00:00

WARM UP // 30s x6
00:25 Chest Opener Butt Kicks
00:55 Jumping Jacks
01:25 Squats
01:55 Side to Side Squats
02:25 Pike to Push Up
02:55 Reverse Snow Angels

UPPER BODY // 30/30/30, Rest 30
03:45 Arnold Press
04:15 Single Arm Shoulder Press R
04:45 Single Arm Shoulder Press L

05:45 Bent Over Row
06:15 Single Arm Row R
06:45 Single Arm Row L

07:45 180° Twist Chest Press
08:15 Iso Hold Chest Press R
08:45 Iso Hold Chest Press L

09:45 Biceps Curl – Supinated Grip
10:15 Cross Body Curls
10:45 Alternating + Double Curl

11:45 Close Grip Triceps Press
12:15 Overhead Triceps Extension
12:45 Triceps Dips

ABS & CORE // 30/30/30, Rest 30
13:45 Leg Raises
14:15 Reverse Crunch
14:45 Scissor Kicks

15:45 Crunches
16:15 Full Extension Crunches
16:45 Prayer Crunches

17:45 Figure 4 Crunch R
18:15 Figure 4 Crunch L
18:45 Russian Twists

19:45 Plank Knee Tucks
20:15 Plank Step Outs
20:45 Low Plank Hold

21:45 Double Crunches
22:15 Sprinter Sit Ups
22:45 Starfish Crunches

LOWER BODY // 30/30/30, Rest 30
23:45 Front Squat
24:15 B-Stance Squat R
24:45 B-Stance Squat L

25:45 Romanian Deadlift
26:15 B-Stance RDL R
26:45 B-Stance RDL L

27:45 Calf Raises
28:15 Single Leg Calf Raise R
28:45 Single Leg Calf Raise L

29:45 Hip Thrust
30:15 Single Leg Hip Thrust R
30:45 Single Leg Hip Thrust L

31:45 Cyclist Squat
32:15 Box Step Up R
32:45 Box Step Up L

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated

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