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Build muscle2 days a weekDumbbells only

2-day Full Body dumbbell plan to build muscle

Moderate weight, 6–12 reps. Rest about 2 minutes on main lifts and 90 seconds on the rest. Finish most sets 1–2 reps short of failure, and log RPE so targets adapt.

Weekly schedule

MondayFull body A6 exercises
ThursdayFull body B6 exercises

Full body A

ExerciseSets × reps
Goblet Squat4 × 6
Dumbbell Bench Press4 × 6
One-Arm Dumbbell Row4 × 6
Stiff-Legged Dumbbell Deadlift3 × 10
Side Lateral Raise3 × 10
Reverse Crunch3 × 12

Full body B

ExerciseSets × reps
Stiff-Legged Dumbbell Deadlift4 × 6
Seated Dumbbell Press4 × 6
One-Arm Dumbbell Row3 × 10
Dumbbell Lunges3 × 10
Dumbbell Bicep Curl3 × 10
Dead Bug3 × 12

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 2-day full body split good to build muscle?

Yes, if you can recover from it and stay consistent. Moderate weight, 6–12 reps. Rest about 2 minutes on main lifts and 90 seconds on the rest.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at a commercial gym?

Yes: a pair of dumbbells and a bench covers every exercise.

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