Dumbbell-Only: 6-Week Full Body Build
One pair of dumbbells. Six weeks. Real results.
Adds the plan to My Library so you can check off each day as you train.
Goal
Lean muscle anywhere
Duration
6 Weeks
Frequency
4 days/wk
Level
Beginner
Full program
Premium$9.99 / month
All Access subscription — unlocks every program and meal plan. Cancel anytime.
- 6 Weeks of programming
- 4× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Prefer to buy once? Get lifetime All Access for $79
Workout Summary
Dumbbell-Only: 6-Week Full Body Build
Four short sessions a week using nothing but a single adjustable dumbbell pair. Every exercise pulled from the Onyx home library.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Home Training
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
6 Weeks · Progression
Progression
Weeks 1–2 build technique and baseline loads. Mid-block (weeks 3–5) progressively overload top sets. Final weeks intensify, then deload + retest in the closing week.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayUpper Push
- TuesdayLower
- WednesdayRest · optional 20–30 min walk or light mobility
- ThursdayUpper Pull
- FridayFull Body
- SaturdayWalk · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Dumbbell-Only: 6-Week Full Body Build
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–6 unlock after purchase
Week 1 · Day 1
Upper Push
Chest, shoulders, triceps with one dumbbell pair
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 10 | 75 sec |
| Seated Dumbbell Shoulder Press | 3 | 10 | 75 sec |
| Dumbbell Lateral Raise | 3 | 12 | 45 sec |
| Push Ups | 3 | AMRAP | 60 sec |
| Overhead Dumbbell Triceps Extension | 3 | 12 | 45 sec |
Week 1 · Day 2
Lower
Squat, hinge, unilateral quad/glute
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Goblet Squat | 4 | 10 | 90 sec |
| DB Romanian Deadlift | 4 | 10 | 90 sec |
| DB Reverse Lunge | 3 | 10/leg | 60 sec |
| DB Bulgarian Split Squat | 3 | 10/leg | 60 sec |
| Standing Calf Raise (DB) | 3 | 15 | 45 sec |
Week 1 · Day 3
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 4
Upper Pull
Back and biceps · use a sturdy table for rows
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 1-Arm DB Row | 4 | 10/side | 75 sec |
| DB Bent Over Row (both arms) | 3 | 10 | 75 sec |
| DB Rear Delt Fly | 3 | 12 | 45 sec |
| DB Bicep Curl | 3 | 10 | 45 sec |
| DB Hammer Curl | 3 | 12 | 45 sec |
Week 1 · Day 5
Full Body
Compound circuit · full-body pump
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| DB Thruster (squat to press) | 4 | 10 | 75 sec |
| Renegade Row | 3 | 8/side | 60 sec |
| DB Romanian Deadlift | 3 | 10 | 60 sec |
| Push Ups | 3 | AMRAP | 60 sec |
| DB Farmer Carry | 3 | 40 m | 60 sec |
Week 1 · Day 6
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.