Full Body Dumbbell Program
Program overview
This 9 week, 3 days a week Full Body program is designed to build muscle and effectively manage fatigue.
Training Structure
The program combines hypertrophy principles with recovery management for lifting with type 1 diabetes. Workouts sequence compound lifts and stretch-focused movements to maximize mechanical tension, long-length loading, and metabolic stress.
Exercises require only dumbbells, an adjustable bench, and bodyweight. This ensures the routine remains joint-friendly and accessible without machines or barbells.
Progression
- Phase 1: Build strength, stability, and loading capacity.
- Phase 2: Maximize hypertrophy and muscular development.
- Phase 3: Increase endurance, training density, and nutrient delivery.
Key info
Frequency: 3 days/week
Equipment: Dumbbells, adjustable bench, bodyweight
Primary Focus: Full body
The Workouts
Warmup |
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|---|---|
Do one set of each movement before every workout. |
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| Hip raises | 8-10 reps |
| Pushups | 8-25 reps |
| IYT raises | 8-10 reps |
| Bodyweight squats | 8-10 reps |
Phase 1 - Weeks 1-3 |
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|---|---|---|
Build strength, stability, and loading capacity. Rest 2-3 minutes between sets. |
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Day 1 | Sets | Reps |
| Dumbbell Bench Press | 3-4 | 6-8 |
| Overhead Extension | 2-3 | 6-8 |
| Bent Over Row | 3-4 | 6-8 |
| Hammer Curl | 2-3 | 6-8 |
| Shoulder Press | 3-4 | 6-8 |
| Goblet Squat | 2-3 | 6-8 |
| Hip Thrust | 3-4 | 6-8 |
| Romanian Deadlift | 2-3 | 6-8 |
Day 2 |
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| Bulgarian Split Squat | 3-4 | 6-8 |
| Sumo Squat | 2-3 | 6-8 |
| Stiff-Legged Deadlift | 3-4 | 6-8 |
| Seated Calf Raise | 2-3 | 6-8 |
| Incline Bench Press | 3-4 | 6-8 |
| Dumbbell JM Press | 2-3 | 6-8 |
| Single Arm Row | 3-4 | 6-8 |
| Incline Curl | 2-3 | 6-8 |
| Arnold Press | 3-4 | 6-8 |
Day 3 |
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| Seated Dumbbell Press | 3-4 | 6-8 |
| Alternating Dumbbell Curls | 2-3 | 6-8 |
| Chest Supported Dumbbell Row | 3-4 | 6-8 |
| Skullcrusher | 2-3 | 6-8 |
| Bench Press | 3-4 | 6-8 |
| Standing Calf Raise | 2-3 | 6-8 |
| Romanian Deadlift | 3-4 | 6-8 |
| Reverse Lunge | 2-3 | 6-8 |
Phase 2 - Weeks 4-6 |
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|---|---|---|
Maximize hypertrophy and muscle development. Rest 60-90 seconds between sets. |
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Day 1 | Sets | Reps |
| Dumbbell Floor Press | 3-4 | 8-12 |
| Seated Dumbbell Overhead Extension | 2-3 | 8-12 |
| Dumbbell Lat Pulldown | 3-4 | 8-12 |
| Bicep Curls | 2-3 | 8-12 |
| Dumbbell Front Raises | 3-4 | 8-12 |
| Dumbbell Lunges | 2-3 | 8-12 |
| Glute Bridges | 3-4 | 8-12 |
| Stiff-Legged Deadlift | 2-3 | 8-12 |
| Seated Calf Raises | 3-4 | 8-12 |
Day 2 |
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| Dumbbell Front Squat | 3-4 | 8-12 |
| Dumbbell Hip Thrusts | 2-3 | 8-12 |
| Romanian Deadlift | 3-4 | 8-12 |
| Standing Calf Raises | 2-3 | 8-12 |
| Incline Bench Press | 3-4 | 8-12 |
| Close Grip Dumbbell Press | 2-3 | 8-12 |
| Single Arm Row | 3-4 | 8-12 |
| Concentration Curls | 2-3 | 8-12 |
| Seated Arnold Press | 3-4 | 8-12 |
Day 3 |
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| Lateral Raise | 3-4 | 8-12 |
| Incline Curls | 2-3 | 8-12 |
| Reverse Delt Flyes - Chest Supported | 3-4 | 8-12 |
| Overhead Extension | 2-3 | 8-12 |
| Dumbbell Flyes | 3-4 | 8-12 |
| Seated Calf Raises | 2-3 | 8-12 |
| Romanian Deadlift | 3-4 | 8-12 |
| Sumo Squat | 2-3 | 8-12 |
| Dumbbell Squat | 3-4 | 8-12 |
Phase 3 - Weeks 7-9 |
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|---|---|---|
Increase endurance, training density, and nutrient delivery. Rest 45-60 seconds between sets. |
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Day 1 | Sets | Reps |
| Pushups | 3-4 | 12-15 |
| Flat Dumbbell Tate Press | 2-3 | 12-15 |
| Dumbbell Rows - Chest Supported | 3-4 | 12-15 |
| Seated Dumbbell Zottman Curls | 2-3 | 12-15 |
| Seated Dumbbell Front Raises | 3-4 | 12-15 |
| Dumbbell Squat | 2-3 | 12-15 |
| Glute Bridge | 3-4 | 12-15 |
| Stiff-Legged Deadlift | 2-3 | 12-15 |
| Standing Calf Raises | 3-4 | 12-15 |
Day 2 |
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| Goblet Squat | 3-4 | 12-15 |
| Lateral Lunges | 2-3 | 12-15 |
| Romanian Deadlift | 3-4 | 12-15 |
| Seated Calf Raises | 2-3 | 12-15 |
| Dumbbell Squeeze Press | 3-4 | 12-15 |
| Skullcrusher | 2-3 | 12-15 |
| Bent Over Row | 3-4 | 12-15 |
| Alternating Bicep Curls | 2-3 | 12-15 |
| Seated Rear Delt Flyes | 3-4 | 12-15 |
Day 3 |
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| Seated Overhead Press | 3-4 | 12-15 |
| Cross-Body Hammer Curls | 2-3 | 12-15 |
| Dumbbell Pullovers | 3-4 | 12-15 |
| Dumbbell Kickbacks - Chest Supported | 2-3 | 12-15 |
| Wide Grip Pushups | 3-4 | 12-15 |
| Standing Calf Raises | 2-3 | 12-15 |
| Stiff-Legged Deadlift | 3-4 | 12-15 |
| Sumo Squat | 2-3 | 12-15 |
| Dumbbell Split Squats | 3-4 | 12-15 |