Perform a full-body workout at home using dumbbells, structured into 3 sets of 10 to 12 repetitions per exercise to engage all major muscle groups.

noli's read

This training proposal is based on extremely solid sports physiology foundations. A meta-analysis by Ramos-Campo et al. (2024) confirms that 'full-body' sessions are just as effective as 'split' programs for stimulating muscle development, provided that the weekly volume is equivalent. The choice to perform 3 sets aligns perfectly with volume standards, as a major meta-analysis by Schoenfeld et al. (2017) established a clear dose-response relationship between the number of sets performed and muscular adaptation. As for the 10 to 12 repetition range, another meta-analysis by the same researcher (2017) demonstrates that while it has been historically favored, muscle development can be achieved similarly across a much broader spectrum of repetitions, provided the effort exerted is close to fatigue. Finally, using dumbbells at home is entirely sufficient to apply the necessary mechanical tension to the thighs, back, or chest. In short, this advice is pragmatic, accessible, and validated by scientific consensus.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022