Strength & Muscle · Strength
Free-Weight Foundation
A balanced dumbbell circuit for squat, push, pull, hinge, and loaded-carry practice.
LevelAll levels
Rounds3
Work45s
Rest40s
FULL CIRCUIT
Exercise order
- 01Goblet Box SquatQuads, glutes, trunk · SquatGUIDE
- 02Neutral-Grip Dumbbell Floor PressChest and triceps · Horizontal pushGUIDE
- 03One-Arm Supported Dumbbell RowLats, upper back, biceps · Horizontal pullGUIDE
- 04Dumbbell Romanian DeadliftHamstrings, glutes, back · Hip hingeGUIDE
- 05Suitcase CarrySide core, grip, hips · Loaded carryGUIDE
CALENDAR COMPANION
Dumbbell Total Body
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