The FB:30 Method Delivers Full Body Gains in 30 Minutes Using Just Dumbbells

We’re moving into week two of our four-week , ‘Full Body 30’ training phase. As with last week, each workout will take exactly 30 minutes (following a warm-up). Every day consists of a single half-hour AMRAP (as many reps as possible) designed to hit your entire body in one non-stop 30 minute work block.

Last week you should have recorded the weights you used and the total number of reps you accumulated for each movement. This week your aim is to beat those ‘scores’, ensuring progressive overload and aiming you squarely at muscle growth – as well as increased strength and work capacity.

If this is your first week in the Men’s Health Dumbbell Club and you have a selection of dumbbells, use weights that enable you to get towards the higher end of the prescribed rep range for each individual movement. If you only have a small selection, or just a single pair, just push yourself as hard as you can, but avoid failure in the early rounds.

Each day of this plan is designed to target your upper and lower body, covering most of your muscle groups with a combination of pushing, pulling, squatting, rowing and deadlifting. If you can, try to take a day off between each session, ensuring you get at least 48 hours of complete recovery each week. This is especially important if you’re including extra conditioning or cardio work. Work hard, recover hard.

DAY ONE (W51/D1)

After a thorough warm-up grab your ‘bells, start the clock and get to work.

30-minute AMRAP (as many reps as possible)

1.Single Arm Push Press x 6-8 reps (each side)

Beginning with your weaker side, clean a single dumbbell onto your shoulder, palm facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbell overhead. Lower under slow control to your shoulder, repeat. Perform prescribed reps on one side, then switch and repeat with the opposite arm.

2. Pull-Up (or Lat Pulldown) x 6-12

Grasp a pull-up bar with an overhand grip, hands slightly over shoulder-width apart. Lift your feet from the ground and hang freely (A). Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of driving your elbows down into your pockets. When your chin passes the bar, pause (B) before lowering slowly to the starting position. Try to avoid excessive swinging.

3 Front Squat x 12-15

Clean your dumbbells onto the front of your shoulders (A). From here, drop into a deep squat until the crease of your hips passes below your knees. Pause here (B) before driving back up. Take a deep breath at the top of each rep, helping to brace your core. Keep your torso upright throughout.

DAY TWO (W51/D2)

After a thorough warm-up grab your ‘bells, start the clock and get to work.

30minute AMRAP (as many reps as possible)

1. Dumbbell Floor Press (or Bench Press) x 8-10

Grab your dumbbells and lay flat on your back with your knees bent and your feet flat on the ground (use a bench if you have one). Press the weights up, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body. Pause here before explosively pressing back up, squeeze your chest hard and repeat.

2. Three Point Row x 10-15 (each side)

Hold a dumbbell in your left arm and hinge at the hips, placing your right hand onto a bench or box (A). With a flat back and rigid core, shift your weight onto your right hand and row the right dumbbell up into your hip (B). Pause briefly, then lower the weight under control until your arm is straight. Perform prescribed reps on one side, then switch and repeat with the opposite arm.

3. Dumbbell Deadlift x 12-15

With your dumbbells on the floor just outside your feet, hinge down and grip them with soft knees and back as flat as possible (A). Squeeze your lats, grip your weights and stand upright, ‘pushing the ground away’ with your feet (B). Take a deep breath and slowly reverse the movement, returning your weights to the ground, keeping them close to your body throughout. Your arms should be hanging straight throughout this movement, think of them as hooks.

DAY THREE (W51/D3)

After a thorough warm-up grab your ‘bells, start the clock and get to work.

30minute AMRAP (as many reps as possible)

1.Dumbbell Z-Press x 6-10

Take a seat on the floor with your legs outstretched and a pair of dumbbells on your shoulders. (A) Take a breath and brace your core, keeping your torso upright, press your dumbbells overhead (B). Lower under control to your shoulders. Repeat.

2. Inverted Row X 10-12



Grab a set of rings or a bar at hip height, walk your feet forward until you’re hanging with straight arms (A). Keeping your elbows close to your body, row yourself up towards the rings, pause here for a second (B) before lowering yourself under control back to a full hang, repeat. Set the bar higher or lower to alter the difficulty level.

3. Farmer’s Carry x 30-40m



Finally, finish by taking your weights for a walk. Stand tall with your weights (A), let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march (B). When you reach the 15-20m mark, get your composure, turn around without letting the weights run amuck and head back. Try not to drop the weights, but if you do, pick up from where you left off as quickly as possible.




With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.    

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.   

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.   

 You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.