Do I need an adjustable bench?
Select “bench” for a flat or adjustable bench. If an exercise such as the incline press does not suit your bench, choose a compatible substitution in the app and review its setup.
Dumbbell & bench / WORKOUT PLAN
Dumbbell & bench
workout plan.
A dumbbell and bench workout plan with three full-body sessions: bench and incline presses, chest-supported rows and split squats, with sets, reps and rest for each.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a muscle-building goal, beginner experience, three days a week and a 45-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: muscle-buildingExperience: beginner3 days per weekBudget: 45 minutes
These are working sets. Warm up separately and leave recovery time between sessions. Rest and setup can make a workout take longer than the budget. “Reps left” is an estimate of how many more controlled repetitions you could do; it is not a request to train through pain or technique breakdown.
01Full Body A7 exercises · 14 working sets
Goblet squat
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftDumbbell bench press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftChest-supported dumbbell row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftLateral raise
2 sets · 12–20 reps
Rest 75 secAim for 3 reps leftDumbbell curl
2 sets · 10–20 reps
Rest 75 secAim for 3 reps leftStanding calf raise
2 sets · 10–20 reps
Rest 60 secAim for 3 reps leftFloor crunch
2 sets · 8–15 reps
Rest 60 secAim for 3 reps left
02Full Body B9 exercises · 15 working sets
Dumbbell Romanian deadlift
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftDumbbell bench press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftChest-supported dumbbell row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftGoblet squat
1 sets · 8–12 reps
Rest 120 secAim for 3 reps leftHamstring walkout
1 sets · 4–8 reps
Rest 75 secAim for 3 reps leftDumbbell hammer curl
1 sets · 10–20 reps
Rest 75 secAim for 3 reps leftOverhead triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftStanding calf raise
2 sets · 10–20 reps
Rest 60 secAim for 3 reps leftReverse crunch
2 sets · 8–15 reps
Rest 60 secAim for 3 reps left
03Full Body C8 exercises · 14 working sets
Bulgarian split squat
2 sets · 8–12 reps · each side
Rest 120 secAim for 3 reps leftIncline press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftChest-supported dumbbell row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftHamstring walkout
2 sets · 4–8 reps
Rest 75 secAim for 3 reps leftDumbbell curl
2 sets · 10–20 reps
Rest 75 secAim for 3 reps leftOverhead triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftDumbbell rear-delt raise
1 sets · 12–20 reps
Rest 75 secAim for 3 reps leftFloor crunch
1 sets · 8–15 reps
Rest 60 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 8. The website rebuilds these examples from the app’s rules. This is not an individually assessed prescription; independent professional content review remains pending.
02 / MAKE IT FIT YOUR SETUP
Start with
what’s there.
Adding a bench opens up bench and incline pressing, chest-supported rows and Bulgarian split squats. Use a stable bench and check its weight rating before loading it.
How do I make this my plan?
Open TrainHere and choose your goal, experience, schedule and equipment. Review the resulting program before you start. The link opens the app; it does not preselect this example or replace an existing program.
What should I log?
Record the load and repetitions you actually complete, plus your effort. Use the exercise guide to check how repetitions are counted for alternating or single-side movements. Review the app’s next-session suggestion rather than adding weight automatically.
YOUR NEXT STEP
Your equipment.
Your next workout.
Free core training. No account needed.