Full Body Dumbbell Workout at Home for Strength & Muscle Gains

Looking to build muscle and strength from home with just dumbbells? This full body dumbbell workout targets your upper body, core, and lower body using a superset format to maximize intensity, efficiency, and results—all in one workout. Perfect for intermediate to advanced levels, this at home workout helps you train hard without a gym. Expect compound lifts, core finishers, and muscle building volume using only dumbbells. We’ll move through 3 full rounds of supersets: ► Upper Body Strength: Shoulders, chest, back, arms ► Abs & Core: Crunch variations, planks, leg raises ► Lower Body: Squats, deadlifts, hip thrusts, step-ups What You Need: ► Medium-to-heavy dumbbells (I’m using 30lb DBs throughout / 50 lb for hip thrusts) ► Optional bench or chair for step ups & presses (for more range of motion) ► Yoga block/wedge for cyclist squats ► Mat for core & abs work Workout Format: ► Superset structure (3 exercises back-to-back) ► 30 sec per move // 30 sec rest between supersets ► Total body muscle focus ► Strength & hypertrophy goals 🔥 OUR TOP PICKS & DISCOUNTS 🔥 → Transparent Labs: Protein & supplements — https://athlete.transparentlabs.com/d... (Code: TIFFXDAN for 10% OFF) → Kion: Essential Amino Acids — Get 20% OFF at https://bit.ly/GetKion SHOP OUT FAVORITES: → LTK — https://www.shopltk.com/explore/TIFFxDAN → Amazon Storefront — https://www.amazon.com/shop/tiffxdan 8 WEEK STRONGER PROGRAM Follow a proven plan. See and feel real results! Try the 8 Week Stronger Program for serious gains: 👉 https://stronger.tiffxdan.com/ 🔥 30 DAY SUMMER SHRED: THE AFTERBURN 🔥 You’ve crushed the 6 Week Shred—now it’s time to level up. My new 30 day HIIT program delivers 5 follow along workouts a week to help you burn fat, build lean muscle, and stay consistent. VIP access is open now for just $29 and includes a FREE bonus bundle ($299 value) with recipe guides, trackers, and more. Join now → https://shred.tiffxdan.com Looking for more strength workouts? Check out our full body dumbbell workout playlist for more muscle building sessions.    • Full Body Workouts   Intro 00:00 WARM UP // 30s x6 00:25 Chest Opener Butt Kicks 00:55 Jumping Jacks 01:25 Squats 01:55 Side to Side Squats 02:25 Pike to Push Up 02:55 Reverse Snow Angels UPPER BODY // 30/30/30, Rest 30 03:45 Arnold Press 04:15 Single Arm Shoulder Press R 04:45 Single Arm Shoulder Press L 05:45 Bent Over Row 06:15 Single Arm Row R 06:45 Single Arm Row L 07:45 180° Twist Chest Press 08:15 Iso Hold Chest Press R 08:45 Iso Hold Chest Press L 09:45 Biceps Curl - Supinated Grip 10:15 Cross Body Curls 10:45 Alternating + Double Curl 11:45 Close Grip Triceps Press 12:15 Overhead Triceps Extension 12:45 Triceps Dips ABS & CORE // 30/30/30, Rest 30 13:45 Leg Raises 14:15 Reverse Crunch 14:45 Scissor Kicks 15:45 Crunches 16:15 Full Extension Crunches 16:45 Prayer Crunches 17:45 Figure 4 Crunch R 18:15 Figure 4 Crunch L 18:45 Russian Twists 19:45 Plank Knee Tucks 20:15 Plank Step Outs 20:45 Low Plank Hold 21:45 Double Crunches 22:15 Sprinter Sit Ups 22:45 Starfish Crunches LOWER BODY // 30/30/30, Rest 30 23:45 Front Squat 24:15 B-Stance Squat R 24:45 B-Stance Squat L 25:45 Romanian Deadlift 26:15 B-Stance RDL R 26:45 B-Stance RDL L 27:45 Calf Raises 28:15 Single Leg Calf Raise R 28:45 Single Leg Calf Raise L 29:45 Hip Thrust 30:15 Single Leg Hip Thrust R 30:45 Single Leg Hip Thrust L 31:45 Cyclist Squat 32:15 Box Step Up R 32:45 Box Step Up L Thanks for supporting our channel and don't forget to subscribe    / @tiffxdan   DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated