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Six movements can cover the major muscle groups at home. Use a pair of dumbbells, a stable chair or bench, clear floor space, and a load you can control.
The workout
| Exercise | Sets × repetitions | Form cue |
|---|---|---|
| Goblet squat | 2–3 × 8–12 | Sit between your feet and keep the whole foot down |
| Dumbbell Romanian deadlift | 2–3 × 8–12 | Move hips backward while weights stay close |
| Floor press | 2–3 × 8–12 | Lower upper arms gently to the floor |
| One-arm supported row | 2–3 × 8–12 each | Pull elbow toward the hip without twisting |
| Seated overhead press | 2 × 6–12 | Keep ribs steady and use a pain-free range |
| Suitcase carry | 2 × 20–40 seconds each | Walk tall without leaning |
Warm up for three to five minutes with marching, chair squats, arm circles, and unloaded hinges. Rest one to three minutes between sets.
Beginner and intermediate loads
A beginner should finish with about three controlled repetitions left. After learning the movement, finish most work sets with about two repetitions left. “Intermediate” describes experience and current ability, not a required dumbbell number.
Six-week progression
| Weeks | Plan |
|---|---|
| 1–2 | Two sets, learn setup and record repetitions |
| 3–4 | Add repetitions toward the top of each range |
| 5–6 | Add a small load where all sets reach the top cleanly |
If a dumbbell jump is too large, add one repetition, slow the lowering phase, or use a slightly larger pain-free range. Do not change all three at once.
The 2026 ACSM position stand found that resistance exercise improves strength, muscle size, endurance, power, and physical function across many program designs (ACSM position stand).
Useful substitutions
Use a chair squat for the goblet squat, a hip bridge for the hinge, an incline push-up for the press, or a band row when dumbbell rowing does not fit. Reduce range or load when discomfort appears.
How Rizanah helps
In the Rizanah mobile app, Train shows a weekly workout plan and guides each session. Workout history records completed exercises, sets, repetitions, load, and effort. You can swap an exercise when another available option fits your equipment or health information, and any progression suggestion must be accepted by you before it changes the plan.
Visit Rizanah to find the mobile app for iOS and Android.
The main idea
Practice six movements twice each week, record every set, and add difficulty only where control remains steady.
This article provides general educational information rather than medical advice.