Original starter · 4 weeks
Dumbbell-Only Recomp
Recompose with just dumbbells and a bench, using rep targets that work even when weight jumps are big.
4weeks
3days a week
12sessions
202working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 51 | 36 | −29% |
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| Total reps | 636 | 428 | −33% |
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| Reps per set | 12.5 | 11.9 | −5% |
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| Average RPE | 6.9 | 6.0 | −13% |
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Week 1
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10 | RPE 7 | 02:00 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7 | 02:00 |
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| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 7 | 01:00 |
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| Dead Bug · per side | 3 × 8 | RPE 6 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 10 | RPE 7 | 02:00 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 02:00 |
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| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Hip Thrust | 3 × 10 | RPE 7 | 01:30 |
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| Hammer Curl | 2 × 12 | RPE 7 | 01:00 |
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| Side Plank · seconds per side | 3 × 20 | RPE 6 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 7 | 02:00 |
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| Incline Dumbbell Press | 3 × 10 | RPE 7 | 02:00 |
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| Dumbbell Pullover | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Single-Leg Romanian Deadlift · per side | 3 × 10 | RPE 7 | 01:30 |
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| Overhead Dumbbell Triceps Extension | 2 × 12 | RPE 7 | 01:00 |
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| Farmer Carry · seconds | 3 × 40 | RPE 7 | 01:30 |
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Week 2
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 12 | RPE 7 | 02:00 |
|---|
| Dumbbell Bench Press | 3 × 12 | RPE 7 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 7.5 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7.5 | 01:30 |
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| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
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| Dead Bug · per side | 3 × 10 | RPE 7 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 12 | RPE 7 | 02:00 |
|---|
| Dumbbell Shoulder Press | 3 × 12 | RPE 7 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Hip Thrust | 3 × 12 | RPE 7.5 | 01:30 |
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| Hammer Curl | 3 × 15 | RPE 8 | 01:00 |
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| Side Plank · seconds per side | 3 × 30 | RPE 7 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat · per side | 3 × 12 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 12 | RPE 7 | 02:00 |
|---|
| Dumbbell Pullover | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Single-Leg Romanian Deadlift · per side | 3 × 12 | RPE 7.5 | 01:30 |
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| Overhead Dumbbell Triceps Extension | 3 × 15 | RPE 8 | 01:00 |
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| Farmer Carry · seconds | 3 × 45 | RPE 7 | 01:30 |
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Week 3
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 12 | RPE 8 | 02:00 |
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| Dumbbell Bench Press | 4 × 12 | RPE 8 | 02:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 15 | RPE 8 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 15 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 20 | RPE 9 | 01:00 |
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| Dead Bug · per side | 3 × 12 | RPE 7 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Reverse Lunge · per side | 4 × 12 | RPE 8 | 02:00 |
|---|
| Dumbbell Shoulder Press | 4 × 12 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 15 | RPE 8 | 01:30 |
|---|
| Dumbbell Hip Thrust | 3 × 15 | RPE 8 | 01:30 |
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| Hammer Curl | 3 × 20 | RPE 9 | 01:00 |
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| Side Plank · seconds per side | 3 × 35 | RPE 7 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat · per side | 4 × 12 | RPE 8 | 02:00 |
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| Incline Dumbbell Press | 4 × 12 | RPE 8 | 02:00 |
|---|
| Dumbbell Pullover | 3 × 15 | RPE 8 | 01:30 |
|---|
| Dumbbell Single-Leg Romanian Deadlift · per side | 3 × 15 | RPE 8 | 01:30 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 20 | RPE 9 | 01:00 |
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| Farmer Carry · seconds | 4 × 45 | RPE 8 | 01:30 |
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Week 4
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 10 | RPE 6 | 01:30 |
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| Dumbbell Bench Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Dead Bug · per side | 2 × 8 | RPE 6 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Reverse Lunge · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Hip Thrust | 2 × 10 | RPE 6 | 01:30 |
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| Hammer Curl | 2 × 12 | RPE 6 | 01:00 |
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| Side Plank · seconds per side | 2 × 20 | RPE 6 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat · per side | 2 × 10 | RPE 6 | 01:30 |
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| Incline Dumbbell Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Pullover | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Single-Leg Romanian Deadlift · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Overhead Dumbbell Triceps Extension | 2 × 12 | RPE 6 | 01:00 |
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| Farmer Carry · seconds | 2 × 30 | RPE 6 | 01:30 |
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