Physical Program II: Dumbbell Circuit

Physical Training Program II: Dumbbell Circuit

Here’s a 12-week training program you can stick to and build on long term. This combines calisthenics, cardio, core, and mental toughness exercises while maintaining recovery and injury prevention.

How This Works

Duration: 12 weeks
Frequency: 5 days per week (1 active recovery day, 1 rest day)
Gear needed: Several sets of dumbbells/kettlebells and a pull-up bar
What you'll do: dumbbell strength circuit and breathing exercises
How long it'll take: 30+ minutes for circuit workouts
What it'll prepare you for: hitting the gym for a more intense full body workout

Explaining the Dumbbell Circuit 🛠️

Dumbbells offer the perfect balance between control and resistance, allowing you to build strength, balance, and coordination through a full range of motion. By cycling through compound movements like squats, lunges, presses, and rows, you challenge multiple muscle groups while improving joint stability and muscle symmetry.

Unlike machines, dumbbells demand more from your stabilizers and core, leading to better functional strength and injury resilience. The added load boosts hypertrophy (muscle growth) and metabolic burn, helping you build lean muscle while torching calories. Whether you're a beginner or an experienced athlete, dumbbell workouts can be scaled to meet your needs, making them a highly efficient way to get strong, sculpted, and resilient.

Before You Begin

Warm up before every workout (jog, jump rope, dynamic stretches, whatever gets heat in the body)
Prioritize form first — perfect reps beat fast sloppy reps
For pull-ups: use band assistance or negatives if needed
If you can’t complete the reps, don’t stop — break into mini-sets and keep going
If you're sore, take the active recovery day seriously (walk, stretch, yoga, mobility)

The Program

Weeks 1–3: Full Body

This phase consists of compound movements that activate all major muscle groups. It's designed to ease your body into training and gradually increase the overload throughout the microcycle. Advanced lifters may skip this phase and extend phases 2–4 instead.

Before Each Workout

Jump Rope Warm-Up: 5 minutes
Mobility Drills: 10–15 minutes
Rest Times Between Sets: 60–90 seconds

Day 1 – Full Body

Goblet Squats: 3 sets x 10 reps
Bent Over Rows: 3 sets x 10 reps
Bench Press: 3 sets x 10 reps
Shoulder Press: 3 sets x 10 reps
Core – Roll Outs: 3 sets x 15 reps

Day 2 – Full Body

Farmer Squats: 3 sets x 10 reps
Prone Rows: 3 sets x 10 reps
Incline Press: 3 sets x 10 reps
Seated Shoulder Press: 3 sets x 10 reps
Core – Twisting Planks: 3 sets x 30 reps (15 each side)

Day 3 – Full Body

Step-Ups: 3 sets x 10 reps (each side)
Single Arm Rows: 3 sets x 10 reps (each side)
Single Arm Press: 3 sets x 10 reps (each side)
Single Arm Shoulder Press: 3 sets x 10 reps (each side)
Core – Otis Ups: 3 sets x 15 reps

Rest Days x3

Note: Use these for mobility, cardio, or focusing on lagging body parts (e.g. legs).

Weeks 4–6: Full Body Plus

This phase adds isolation movements to target smaller muscle groups while continuing to emphasize compound lifts. Volume and difficulty increase, along with more training days.

Day 1 – Full Body + Isolation

Squat Thrusters: 4 sets x 8 reps
Commando Rows: 4 sets x 8 reps
Floor Press: 4 sets x 8 reps
Hang Clean Press: 4 sets x 8 reps
Skull Crushers: 3 sets x 10 reps
Supinating Curls: 3 sets x 10 reps
Core – Supermans: 3 sets x 15 reps

Day 2 – Full Body + Isolation

Overhead Split Squats: 4 sets x 8 reps
Bent Over Row (head supported): 4 sets x 8 reps
Close Bench Press: 4 sets x 8 reps
Scott Press: 4 sets x 8 reps
Pull-Overs: 3 sets x 10 reps
Around the World (Chest): 3 sets x 10 reps
Core – Windshield Wipers: 3 sets x 20 reps (10 each side)

Day 3 – Full Body + Isolation

Weighted Squat Jumps: 4 sets x 8 reps
Incline High Rows: 4 sets x 8 reps
Twisting Incline Press: 4 sets x 8 reps
Push Press: 4 sets x 8 reps
Single Arm French Press: 3 sets x 10 reps
Concentration Curls: 3 sets x 10 reps
Core – Weighted Crunches: 3 sets x 15 reps

Day 4 – Full Body + Isolation

Box Squats: 4 sets x 8 reps
Bent Over Alternating Rows: 4 sets x 8 reps
Alternating Incline Press: 4 sets x 8 reps
Alternating Shoulder Press: 4 sets x 8 reps
Bent Over Shoulder Extensions: 3 sets x 10 reps
Underhand Flys: 3 sets x 10 reps
Core – Reverse Crunches: 3 sets x 15 reps

Rest Days x3

Note: Use these for mobility, cardio, or focusing on lagging body parts (e.g. legs).

Weeks 7–9: Upper/Lower Split

Before Each Workout

Jump Rope Warm-Up: 5 minutes
Mobility Drills: 10–15 minutes (e.g. yoga)
Rest Times Between Sets: 60–90 seconds

Day 1 – Lower Body

Sumo to Goblet Squat: 4 sets x 10 reps
Elevated Hip Thrusts: 4 sets x 10 reps
Walking Lunges: 4 sets x 10 reps
RDLs: 4 sets x 10 reps
Standing Calf Raises: 4 sets x 10 reps
Core – Russian Twists: 3 sets x 50 reps (25 each side)

Day 2 – Upper Body

Commando Row: 4 sets x 10 reps
Wide to Close Bench Press: 4 sets x 10 reps
Hang Clean and Press: 4 sets x 10 reps
Pull-Over: 4 sets x 10 reps
Man Makers: 3 sets x 10 reps
Core – Weighted Otis Ups: 3 sets x 30 reps

Day 3 – Lower Body

Bulgarian Split Squats: 4 sets x 10 reps
Dumbbell Swings: 4 sets x 10 reps
Superset: Farmer Squat 4 sets x 10 reps + Farmer Walks (50m)
Single Leg RDLs: 4 sets x 10 reps (each side)
Seated Calf Raises: 4 sets x 10 reps
Core – Supermans: 3 sets x 20 reps

Day 4 – Upper Body

Low to High Incline Row: 4 sets x 10 reps
Floor Press: 4 sets x 10 reps
Single Arm Snatch: 4 sets x 10 reps
Around the Worlds (Chest): 4 sets x 10 reps
Core – Side Planks: 3 sets x 60 sec (each side)

Rest Days x3

Note: Use these for mobility, cardio, or focusing on lagging body parts (e.g. legs).

Weeks 10–12: Classic Split

Day 1 – Legs

Squats (DB on shoulders): 4 sets x 12 reps
Sumo Deadlifts: 4 sets x 12 reps
RDLs: 4 sets x 12 reps
Jumping Bulgarian Split Squats: 4 sets x 12 reps
Lying Hamstring Curls: 4 sets x 12 reps
Single Leg Seated Calf Raises: 4 sets x 12 reps
Core – Accordion Crunches: 3 sets x 30 reps

Day 2 – Back & Biceps

Bent Over Low Row: 4 sets x 12 reps
Incline High Row: 4 sets x 12 reps
Single Arm Close to Wide Row: 4 sets x 12 reps
Pull-Overs: 4 sets x 12 reps
Hammer Curls: 3 sets x 12 reps
Circular Curls: 3 sets x 12 reps
Core – Twisting Planks: 3 sets x 50 reps (25 each side)

Day 3 – Chest & Triceps

Twisting Bench Press: 4 sets x 12 reps
Incline Close Press: 4 sets x 12 reps
Single Arm Floor Press: 4 sets x 12 reps
Underhand Fly: 4 sets x 12 reps
Skull Crushers: 3 sets x 12 reps
Kickbacks: 3 sets x 12 reps
Core – Roll Outs: 3 sets x 25 reps

Day 4 – Shoulders & Traps

Hang Clean Press: 4 sets x 12 reps
Scott Press: 4 sets x 12 reps
Windmill Press: 4 sets x 12 reps
Superset (4 sets x 10 reps each):
- Front Raise
- Lateral Raise
- Reverse Fly
Seated Shrugs: 4 sets x 12 reps
Core – Weighted Crunches: 3 sets x 25 reps

Rest Days x3

Note: Use these for mobility, cardio, or focusing on lagging body parts (e.g. legs).

Next Steps

When you finish this block, pause and acknowledge the work. Strength isn’t built in one perfect session — it’s built by showing up, learning your limits, and getting a little more capable each week. You’re stronger than when you started, and that matters.

Consolidate the Gains 💪

Take a deload or recovery week: lighter weights, clean reps, extra rest.
Log your key lifts to mark progress — not for ego, but for awareness.
Notice what feels more stable, powerful, or controlled in daily life.

Keep Building 🔁

Repeat the final 2–3 weeks to reinforce strength and technique.
Run the program again with slightly heavier loads or cleaner execution.
Pair this block with endurance or conditioning work to turn strength into usable capacity.

Support the System 🧠

Tight or sore? → add Yoga I or mobility-focused sessions.
Feeling flat? → reduce volume and prioritize sleep and food.
Mentally cooked? → train without chasing numbers — move with intention.

Strength training isn’t about maxing out — it’s about building a body you can rely on. Carry that forward.

Up Next

Sendō

Cross Training

Fundamentals

Subscribe to get updates on new content, merch and more from Sendō Worldwide.

Browse the Online Shop for apparel, accessories and training books to equip yourself for the path ahead.

Have a tip, story, or idea? It could end up in a future post. Email me anytime with questions, thoughts, or even confessions — we're all in this together.