Free in the appBeginner3 days / week8 weeks

Home Gym General Fitness (DBs only)

8-week beginner program for the home gym with only adjustable dumbbells. Three days per week, full body, balanced strength and accessories — no barbell, no machines.

Equipment
Dumbbells
Style
Volume

Start Home Gym General Fitness (DBs only) for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Eight-week beginner home-gym program built around a single pair of adjustable dumbbells. No barbell, no rack, no machines. Three full-body sessions per week (Mon/Wed/Fri), each ~50 minutes. Every major movement pattern covered: dumbbell deadlift (hinge), goblet squat, dumbbell press (push), dumbbell row (pull), and core work. Linear progression — add load when reps feel easy. Best for beginners with limited equipment, traveling lifters, or anyone wanting effective training without a gym membership.

The program

Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

Week 1

  1. Day 1 Full Body

    Dumbbell Deadlift3 × 10
    Goblet Squat3 × 10
    Dumbbell Chest Press3 × 10
    Dumbbell Row3 × 10
    Plank3 × 30 s
  2. Day 2 Rest

  3. Day 3 Full Body

    Romanian Deadlift3 × 10
    Bulgarian Split Squat3 × 10
    Dumbbell Shoulder Press3 × 10
    Dumbbell Row3 × 10
    Plank3 × 30 s
  4. Day 4 Rest

  5. Day 5 Full Body

    Dumbbell Deadlift3 × 10
    Goblet Squat3 × 10
    Dumbbell Chest Press3 × 10
    Dumbbell Row3 × 10
    Hammer Curl3 × 12
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Weeks 2–8 are free in the Capazity app

Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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