Home training routine with bench and dumbbells: complete guide for all levels

Training at home is an accessible, comfortable, and effective option to maintain good physical shape, gain strength, and improve health. With an adjustable bench and a set of dumbbells, you can perform a wide variety of exercises that will help you reach your goals efficiently. Below, we present a routine adapted for all levels, aiming to maximize the benefits of training at home.

Benefits of training at home with a bench and dumbbells

The adjustable bench and dumbbells allow great versatility in exercises, enabling you to work different muscle groups in a balanced way. Additionally, this type of training offers the possibility to progressively adjust the load, which is key to improving both strength and endurance.

Basic equipment

• Adjustable bench: Essential for performing chest press, rows, ab exercises, and other movements in inclined, flat, or declined positions.

• Adjustable or fixed dumbbells: Versatile for working strength and endurance in all major muscle groups.

• Optional accessories: Exercise mat for floor workouts and resistance bands for greater movement variety.

Weekly plan for beginners

For beginners, the main goal is to learn the correct technique, activate the main muscles, and create a consistent routine. Training three times a week, with sessions of 25 to 30 minutes, is sufficient.

Recommended exercises:

1. Dumbbell Chest Press on Flat Bench – 3 sets of 10-12 reps

2. Dumbbell row supported on bench – 3 sets of 10-12 repetitions

3. Dumbbell squats – 3 sets of 10-12 repetitions

4. Seated military press on bench – 3 sets of 10-12 repetitions

5. Dumbbell biceps curl – 3 sets of 10-12 repetitions

6. Triceps extension on bench – 3 sets of 10-12 repetitions

Key rules for beginners:

• Perform each exercise until muscle failure between 8 and 12 repetitions. If you can do more than 12 repetitions easily, it's time to increase the dumbbell weight.

• Gradually increase the load as your strength and technique improve.

Weekly plan for intermediate level

For those who already have a solid foundation, training can be intensified with greater volume and variation. It is recommended to train 4 days a week with sessions of 35 to 45 minutes.

Recommended exercises:

1. Incline bench dumbbell chest press – 4 sets of 8-12 repetitions

2. One-arm dumbbell row on bench – 4 sets of 8-12 repetitions

3. Dumbbell squats – 4 sets of 8-12 repetitions

4. Dumbbell military press on bench – 4 sets of 8-12 repetitions

5. Alternating biceps curl – 4 sets of 8-12 repetitions

6. Triceps dips between benches – 4 sets of 8-12 repetitions

Key rules for intermediates:

• Exercises should be performed until muscle failure between 8 and 12 repetitions. If in any set you can perform 12 repetitions with the same weight without difficulty, increase the weight.

• Weight increase should be gradual to avoid injuries.

Weekly plan for advanced level

For advanced users, training should include high-intensity circuits, with heavier loads and focus on strength and stability. Training can be done 5 to 6 days per week, with sessions lasting 45 to 60 minutes.

Recommended exercises:

1. Decline bench dumbbell chest press – 4 sets of 8-12 repetitions

2. Dumbbell row on bench – 4 sets of 8-12 repetitions

3. Dumbbell squats with plyometric jump – 4 sets of 8-12 repetitions

4. Dumbbell military press – 4 sets of 8-12 repetitions

5. Concentration biceps curl – 4 sets of 8-12 repetitions

6. One-arm dumbbell triceps extension on bench – 4 sets of 8-12 repetitions

Key rules for advanced users:

• You should reach muscle failure between 8 and 12 repetitions in each set.

• If you can perform more than 12 repetitions effortlessly, increase the dumbbell weight to ensure progression.

Tips to maximize results

• Proper warm-up: Before starting each session, do a general warm-up of 5 to 10 minutes to activate muscles and prevent injuries.

• Technique control: Always maintain proper form in all exercises. If you can't maintain technique, reduce the weight or repetitions.

• Recovery: Make sure to rest between 48 and 72 hours between training sessions to allow muscles to recover and grow.

• Load progression: Gradually increase the weight or intensity as you feel comfortable with the exercises. Progression is key to keep improving.

Adaptation according to goals

• Weight loss: Combine this routine with cardio exercises and diet control. Strength training helps increase muscle mass and, therefore, metabolism.

• Gain muscle mass: Increase the load and perform more challenging exercises. Prioritize repetitions in the 6-8 range to maximize hypertrophy.

• Improve mobility: Incorporate stretching and mobility exercises between training sessions to maintain flexibility.

At Fitness Tech you'll find all the equipment you need to take your home workout to the next level. From adjustable benches to professional-quality dumbbells, we have everything you need to improve your results.