A dumbbell program for clients who train at home
Start from Dumbbell Only in the Kovo library. A pair of dumbbells is all your client needs, 3 days a week for 6 weeks.
No credit card required
Dumbbell Only has three full-body routines: goblet squats, presses, rows, Romanian deadlifts, step-ups and carries, all with dumbbells.
Kovo library
Dumbbell Only
A pair of dumbbells is all you need.
Routine A
Full Body A
5 exercises · 15 sets
Goblet Squat (Dumbbell)Quads · Dumbbell
Kovo picks the weight
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min 30 s
80% effort
3 × 12 to 15
rest 1 min
90% effort
Routine B
Full Body B
5 exercises · 15 sets
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min
90% effort
Overhead Tricep Extension (Dumbbell)Triceps · Dumbbell
Kovo picks the weight
3 × 10 to 12
rest 1 min
90% effort
Routine C
Full Body C
5 exercises · 15 sets
- Step-Up (Dumbbell)
Quads · Dumbbell
Each sideKovo picks the weight
3 × 10
rest 1 min 30 s
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 12 to 15
rest 1 min
90% effort
Standing Calf Raise (Dumbbell)Calves · Dumbbell
Kovo picks the weight
3 × 12 to 15
rest 1 min
90% effort
Farmers Carry (Dumbbell)Forearms · Dumbbell
3 × 40 s
rest 1 min
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Each exercise name opens its page in the Kovo exercise library.
Track it
See every workout, wherever they train
For each client on this program, Kovo Trainer shows you:
- Every set next to what you planned
- Heaviest weight and best set for each exercise
- A Level for each of 13 muscles
- A browser notification or an email when they train
Make it yours
Change anything for each client
Copy the program into your library and it's yours. Swap an exercise and keep its sets, add warm-up sets, set an effort target or write a note on form. Then assign it, and each client gets their own copy.
Words used on this page
Questions about Dumbbell Only
What does my client need for Dumbbell Only?
A pair of dumbbells. Leave the weights empty and Kovo picks one for each set from your client's own workouts.
Can I send just one of its workouts?
Yes. Send any routine on its own, and it goes into your client's saved routines without changing their plan.
Where do the weights come from?
Every weight in the program is empty, so Kovo picks one for each client from their own workouts and adds weight as they get stronger. Type a weight on any set to use exactly that.
Give Dumbbell Only to your clients
Start your 30-day free trial and copy it from the Kovo library. No credit card required.