Do I need adjustable dumbbells?
TrainHere works with fixed or adjustable dumbbells. Tell the app which weights are available. A limited set of weights can limit load progression; log what you actually used and review the next-session suggestion.
Dumbbells only / WORKOUT PLAN
Dumbbells only
workout plan.
A dumbbell workout plan that starts with what you own. See a real two-day example, then create a plan for your goal in TrainHere.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a strength goal, beginner experience, two days a week and a 45-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: strengthExperience: beginner2 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 · squat and press5 exercises · 10 working sets
Goblet squat
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftDumbbell floor press
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBent-over dumbbell row
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftDumbbell Romanian deadlift
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftDead bug
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 3 reps left
02Full Body · hinge and pull5 exercises · 10 working sets
Dumbbell Romanian deadlift
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBent-over dumbbell row
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftGoblet squat
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftDumbbell floor press
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftOverhead press
2 sets · 6–10 reps
Rest 120 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 6. 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.
With no bench selected, the example uses floor-based pressing and standing movements. Your available dumbbell weights still matter: choose loads you can control within the prescribed range.
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.