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Dumbbell Full-Body Fire Program Overview

Dumbbell Full-Body Fire Program Overview

The at-home, dumbbell-only version of my 4-week fat loss plan will get you ripped without leaving the house.

Written By Jim Stoppani, PhD

Updated August 30, 2024

Dumbbell Full-Body Fire Program Snapshot

Length: 4 weeks
Workouts per Week: 4
Training Split: Full-body training two days a week (Days 1 and 4); two-day training split the other two days (Days 2 and 3).
Equipment: Dumbbells only.
Featured Techniques: 5x5 training, German Volume Training (10x10), and Rest Rundown.
Rep Ranges: On Days 1 and 4 in all four weeks, you'll do 5 sets of 5 reps for all exercises (10); on Days 2 and 3, you'll do 10 sets of 10 reps for all exercises (5).
Rest Periods: Following the Rest Rundown protocol, you'll rest 60 seconds between all sets in all workouts in Week 1, 50 seconds in Week 2, 40 seconds in Week 3, and 30 seconds in Week 4.
Cardio: Optional; cardioacceleration between sets, or HIIT cardio at the end of the workout or on non-training days.
Meal Plan: Dieting 101 or Intermittent Fasting to maximize fat loss; Muscle-Building Rules to maximize mass-gaining.
Summary: This is the dumbbell-only (at home) version of my Full-Body Fire program, which utilizes three distinct training protocols to maximize fat loss while also building muscle mass and strength. The three protocols are 5x5, German Volume Training (GVT or 10x10), and Rest Rundown. The 5x5 scheme is done two days every week (Days 1 and 4), GVT is done the other two days (Days 2 and 3), and Rest Rundown is incorporated on a week-to-week by decreasing rest periods between all sets by 10 seconds every week.
Note: If you’re a beginner or just getting back to the gym after an extended time away (months or years), this program will likely be too intense/advanced for you. If you’re a beginner, consider my Beginner to Advanced Program before doing this program.

So many people work out at home these days with limited equipment — oftentimes a set of dumbbells and little else — that I decided to create a dumbbell-only version of one of my popular programs, Full-Body Fire .

The program you'll find below offers all the same benefits of the standard Full-Body Fire routine, only in a much more practical format for those who train at home. All you need is a set of dumbbells (adjustable dumbbells or several different weights of fixed dumbbells) and you'll build muscle, burn fat, and get stronger in only four weeks with four weekly workouts. (Note: The below text is the same you'll find in the program overview article of my orginal Full-Body Fire program, for the simple reason that the programming and rationale is exactly the same in both — just different equipment.)

Full-Body will have you maximxing fat loss and building muscle only four days a week by combining three of my favorite training techniques into one program:

This is the perfect month-long program to use in between JimStoppani.com challenges, or anytime you need to fill a gap in your schedule between longer programs. Full-Body Fire is even a great lead-up program before a beach vacation where you'll want to look as ripped as possible in a bathing suit.

Are you ready to blast some fat while building lean muscle and even getting stronger? This is the perfect program for you!