Jeff Cavaliere's Perfect Full Body Dumbbell
General
Intermediate
Dumbbell
Plan Details
The Jeff Cavaliere's Perfect Full Body Dumbbell routine by JakeRoyal is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
From the creator of Athlean X and straight from his YouTube channel, here is Jeff Cavaliere's Perfect Full Body Dumbbell Routine. In the video, he does not specify reps or sets so I am going with the generic 3 x 10 but you can change it up however you want. 3 days will be lifting and the other 2 will be what he has dubbed the Dumbbell Death March to get your cardio in. Now the rest times are set to be more HIIT focused but again, change how long you want to rest. For the Dumbbell Death March, its set up to be rounds. You need to chose either Light (10-20lbs), Medium (30-40lbs) or if you are adventurous, Heavy (50+lbs). The Deathmarch is broken down into 4 rounds. The first exercise of each round will be a variation of the Renegade Row The goal is to complete 5 reps per arm & once complete, you stand up to perform your exercise for 40 seconds. If you need to rest at all, do so in rest pause fashion keeping it as brief as possible. Once the 40 seconds are done you walk back to the starting spot and rest 20 seconds before proceeding into the next exercise in the circuit workout. No rest is taken between rounds in this circuit. After the entire circuit is performed, take a 2 minute rest and aim to complete the entire full body dumbbell workout a total of 3 times. I'm marking this as a 4-8 week routine
Routine detail
Mon
Lifting
Est. 0 min
9 exercises
Treadmill Running
1 Set
Dumbbell Curl & Press
3 Sets x 10 Reps
Dumbbell Crush Grip Goblet Squat
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Farmer’s Carry
3 Sets x 10 Reps
Kettlebell Thruster
3 Sets x 10 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10 Reps
Dumbbell Swing
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Tue
Deathmarch Day
Est. 0 min
9 exercises
Treadmill Running
1 Set
Kettlebell Renegade Row
1 Set x 5 Reps
Kettlebell Thruster
1 Set
Kettlebell Renegade Row
1 Set x 5 Reps
Dumbbell Lunge
1 Set
Kettlebell Renegade Row
1 Set x 5 Reps
Close Grip Squeeze Ups
1 Set
Kettlebell Renegade Row
1 Set x 5 Reps
Dumbbell High Pulls from Floor
1 Set
Wed
Lifting
Est. 0 min
9 exercises
Treadmill Running
1 Set
Dumbbell Curl & Press
3 Sets x 10 Reps
Dumbbell Crush Grip Goblet Squat
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Farmer’s Carry
3 Sets x 10 Reps
Kettlebell Thruster
3 Sets x 10 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10 Reps
Dumbbell Swing
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Thu
Deathmarch Day
Est. 0 min
9 exercises
Treadmill Running
1 Set
Kettlebell Renegade Row
1 Set x 5 Reps
Kettlebell Thruster
1 Set
Kettlebell Renegade Row
1 Set x 5 Reps
Dumbbell Lunge
1 Set
Kettlebell Renegade Row
1 Set x 5 Reps
Close Grip Squeeze Ups
1 Set
Kettlebell Renegade Row
1 Set x 5 Reps
Dumbbell High Pulls from Floor
1 Set
Fri
Lifting
Est. 0 min
9 exercises
Treadmill Running
1 Set
Dumbbell Curl & Press
3 Sets x 10 Reps
Dumbbell Crush Grip Goblet Squat
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Farmer’s Carry
3 Sets x 10 Reps
Kettlebell Thruster
3 Sets x 10 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10 Reps
Dumbbell Swing
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
