Dumbbells only, 4 days
Upper and lower body twice a week, all with a pair of dumbbells: flat and seated presses, one-arm rows, goblet squats, Bulgarian split squats. It fits a home gym as well as a crowded gym at peak hours.
The whole upper body with dumbbells only — for a home setup or a crowded gym.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell bench press Dumbbells |
4 × 10–15 | 75 s |
| One-arm dumbbell row Dumbbells |
4 × 8–12 | 105 s |
| Seated dumbbell press Dumbbells |
3 × 8–12 | 105 s |
| Hammer curl Dumbbells |
3 × 8–12 | 105 s |
| Overhead dumbbell extension Dumbbells |
3 × 8–12 | 105 s |
Legs and glutes without a barbell: goblet squats, lunges and bridges.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat Dumbbells |
4 × 8–12 | 105 s |
| Bulgarian split squat Dumbbells |
3 × 8–12 | 105 s |
| Hip thrust Barbell |
3 × 8–12 | 105 s |
| Standing calf raise Machine |
3 × 10–15 | 75 s |
| Plank Bodyweight |
3 × 8–12 | 105 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Anyone with adjustable dumbbells and a bench at home, or anyone tired of queueing for the rack. The one-arm and one-leg work evens out differences between sides, too.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
Dumbbell jumps are bigger than barbell ones — an extra 2 kg or 5 lb per hand is a lot. Build the reps to the top of the range first, then move to the next pair.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
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