Home Workout with Dumbbells and Barbell – Full Body Home workout


We have another workout for you today, time for another home workout. The last few workouts have been home workouts for dumbbell and another for barbell. So for this workout, we are going to combine those and show you a Home workout with dumbbells and barbells. 

If you have a medium set-up and enough space to jump around (Garden or large room) then this workout will be perfect for you! As always we will show you the workout first then go over the workout in a breakdown and then at the end give you some top tips to help you with the workout. So let us dive straight into the workout.


Set 1 – 15 EMOM

  • Deadlift X15
  • Burpee Over Bar X10
  • Dumbbell Thrusters X6

Set 2 – 15 EMOM

  • Dumbbell Clean X10
  • Goblet Squat X15
  • Dumbbell Lunges X10ps


Set 1:

The first set is a 15-minute EMOM (Every Minute on the Minute). At the start of minute 1, you are going to perform 15 Deadlifts, You want the weight fairly light on this because it will get harder plus, you want to aim to use the same weight for the third exercise. After you have performed your 15 reps, You can take the remainder of the minute as rest. 

At the start of the second minute, you are going to perform 10 burpees over the bar. These are similar to standard burpees, except when you jump, you are going to jump over the bar (Placed to your side). Perform 10 of these as fast as possible and then rest for the remainder of the minute. 

In the third minute, you are going o perform 6 barbell thrusters. You want to aim to use the same weight as the deadlifts but you may need to lighten it or get a second barbell set up ( if you have a second). Once you have performed 6 reps you once again rest the remainder of the minute. You will then repeat the whole cycle until the timer hits 15 minutes. Once the timer is up, have a few minutes rest then go into the second set.

Set 2:

Set 2 is the same format as set 1. A 15-minute EMOM workout. The start with you is going to perform 10 dumbbell cleans. Dual or single. Then, again take the remainder of the minute as rest. 

Then at the start of the second minute, you are going to perform 15 goblet squats. Keeping the form tight and secure. The more tired you get the more you will want to slack on form and arch the back and this will only lead to injury.

At the start of the third minute, you are going to perform 10 dumbbell lunges. This is 10 per side, so 20 altogether. You can either perform these walking or stationary, whichever you find “easier” and better for you. I prefer walking but some people prefer stationary.


  • Scale the Reps to match the weight you have available.
  • The dumbbell exercises can be performed dual or single depending on the weight you have available. 
  • Use our helpful EMOM timer to take the stress out of timing the workout, allowing you to focus on the workout.


So that is our home workout with dumbbells and barbells. Hopefully, you have all enjoyed this workout. Feel free to give a go and even chop and change it up! Get creative! Make your home workout with dumbbells and barbells. If you give this workout a go make sure to tag us in your workout video on Instagram.

We have already posted a fair few workouts, If you want to have a look at out just head over to this page and you will see all the workouts we have made. You can also just search for “workout” in the blog search bar. I am sure there is something there for everyone.

Remember if you want more workouts like this, then head over and give our workout Application a look. Our free app contains hundreds of workouts as well as many other features to help you in your fitness journey! We want to help you as much as we can! Any questions you might have let us know on our advice page!

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Written by Kieran Blacker

Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.