Three training levels
Choose beginner, intermediate or advanced so exercise volume, frequency and progression match your current experience.
FREE PERSONALISED DUMBBELL WORKOUT PLAN
Free dumbbell workout plan.
Built for your goal.
Generate a detailed home programme for muscle building, weight loss or body recomposition. Every level combines dumbbells, kettlebells, weighted-vest work and pull-up-bar training, with goal-specific sets, repetitions, rest, progression, cardio and direct links to the relevant Emporium equipment. No account, payment or email is required.
Build my dumbbell programme →100% free · No account · No password · No sign-up
WHAT YOU RECEIVE
Built for immediate,
free access.
Three goal-specific paths
Build the plan around muscle building, weight loss or body recomposition rather than following one generic routine.
Mixed home-gym equipment
Use dumbbells, a level-matched kettlebell, adjustable weighted vest and pull-up bar, with a bench where useful. Every movement links to the relevant Emporium product.
Cardio, steps and progression
Receive weekly cardio, daily movement and a simple progression rule alongside the resistance-training schedule.
HOW IT WORKS
Open the chamber.
Begin immediately.
- 01
Enter your measurements and activity
Provide the basic information used to estimate recovery needs, calories and an appropriate starting workload.
- 02
Choose your training level and goal
Select beginner, intermediate or advanced, then choose muscle building, weight loss or body recomposition.
- 03
Follow and record the programme
Use the suggested sets, repetition range, rest and weekly schedule, recording performance so you know when to progress.
This programme provides general educational guidance. Stop if an exercise causes sharp or worsening pain, and seek appropriate professional advice when injury, illness or another medical consideration affects training.
Build my dumbbell programme →CLEAR ANSWERS
Frequently asked
questions.
Is the dumbbell workout plan completely free?
Yes. The detailed programme is available without payment, a trial, an account or an email address.
Can I use the plan as a complete beginner?
Yes. Select beginner to receive a lower starting volume, manageable weekly frequency and straightforward progression.
What equipment does the programme use?
Every generated plan combines dumbbells, a kettlebell, an adjustable weighted vest and a doorway pull-up bar. A bench supports seated pressing, while beginners can use controlled foot assistance for pull-ups.
Does the plan recommend suitable home equipment?
Yes. Every exercise includes a compact affiliate link to the exact type of Emporium equipment used, with kettlebell and dumbbell loads matched to the selected training level.
Does the plan include weight-loss cardio?
Yes. Cardio and step guidance change with the selected goal while resistance training remains part of the programme.
Does it include calories and macros?
Yes. The same Iron Forge tool also estimates calories, protein, carbohydrate and fat and provides goal-specific meal ideas.