Full Body workout: Dumbbell Goblet Squat, Dumbbell Romanian Deadlift and 9 more
A full-body session of 11 exercises and 37 working sets, built by a SPLYT user and published without their name. It takes about 85 minutes and uses dumbbell and barbell.
Most of the work goes to the shoulders (13 sets), biceps (12 sets), calves (3 sets). It opens with dumbbell goblet squat and finishes with dumbbell biceps curl (with arm blaster).
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Dumbbell Goblet SquatQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Romanian DeadliftHamstrings- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Standing Calf RaiseCalves- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Standing Overhead PressShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Deep Push UpChest- Sets
- 3
- Reps
- 2
- Rest
- —
Dumbbell Alternate Side PressShoulders- Sets
- 4
- Reps
- 5
- Rest
- —
Dumbbell RaiseShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Cross Body Hammer CurlBiceps- Sets
- 4
- Reps
- 10
- Rest
- —
Dumbbell Cuban PressShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Barbell CurlBiceps- Sets
- 4
- Reps
- 10
- Rest
- —
Dumbbell Biceps Curl (With Arm Blaster)Biceps- Sets
- 4
- Reps
- 10
- Rest
- —
Sets per muscle
37 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Questions
How many sets is this full body workout?
37 working sets across 11 exercises: 3 of dumbbell goblet squat, 3 of dumbbell romanian deadlift, 3 of dumbbell standing calf raise, 3 of dumbbell standing overhead press, 3 of deep push up, 4 of dumbbell alternate side press, 3 of dumbbell raise, 4 of dumbbell cross body hammer curl, 3 of dumbbell cuban press, 4 of barbell curl and 4 of dumbbell biceps curl (with arm blaster). Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.