MyLiftsEquipment to arrange before you start
Use dumbbells you can handle safely and a stable bench for the full-body session and supported rows. The upper-body session starts with a floor press, so it does not require a bench for that movement.
One fixed pair may be too light for your legs yet too heavy for shoulder raises. Adjustable dumbbells or a choice of pairs makes it easier to use an appropriate load for each exercise. Keep enough clear floor space to set weights down safely.
Why the week mixes full body and split days
Monday practises all the main patterns in one visit. Thursday focuses on the upper body; Saturday focuses on the lower body. This gives the week two exposures to each area without repeating the complete full-body workout three times.
The weekday spacing leaves room between overlapping sessions. Change the labels to fit your week, but keep recovery time between Monday and the later upper or lower session.
Set a useful starting load
Warm up first, then choose a load that lets you complete the reps under control with a few more possible. Use bodyweight for split squats until balance is steady, and a hand support when useful.
Write down the load for each dumbbell, not an ambiguous combined total. For example, note two 8 kg dumbbells rather than simply 16 kg, and use the same convention on your next visit.
Progress when the movement is ready
Keep the listed sets and reps as your reference. Once all working sets are manageable, try a small available load increase in a later session. If your next dumbbell jump is too large, keep practising at the current load.
Do not rush the lowering phase, shorten the range or swing your torso to claim heavier reps. Repeating a controlled load is useful training even when the number does not change.
Simplify the week when life is busy
If you can train only twice, use the full-body session on two separated days rather than keeping only the upper and lower visits. That makes each visit a broader session.
Health New Zealand recommends adding muscle strengthening at least twice weekly alongside other activity. This dumbbell arrangement is an editable example of how to organise that part of your week, not a source-issued programme.
