Workouts by equipment
Every session here is built from the same exercise database Solviro plans from, using only the equipment named at the top of the page. Pick what you own.
Dumbbells
- Dumbbell-Only Chest WorkoutA full chest session using nothing but dumbbells — no bench, no barbell, no machines. Real exercises with technique cues.
- Dumbbell-Only Back WorkoutBuild your back with dumbbells alone — rows, pulls and carries that need no rack, no cables and no pull-up bar.
- Dumbbell-Only Shoulder WorkoutA complete shoulder session with just dumbbells, covering all three heads of the delt rather than only the front.
- Dumbbell-Only Leg WorkoutTrain legs hard with dumbbells only. Split squats, hinges and lunges that load the legs without a rack or barbell.
- Dumbbell-Only Arm WorkoutA direct arm session with dumbbells — biceps and triceps, alternating so each gets a rest while the other works.
- Dumbbell-Only Full Body WorkoutOne session, whole body, dumbbells only. A push, a pull, a squat, a hinge and core — the pattern that covers everything.
Dumbbells · Adjustable bench
- Dumbbell and Bench Chest WorkoutAdd a bench to your dumbbells and chest training changes completely. Flat, incline and fly work in one session.
- Dumbbell and Bench Upper Body WorkoutA full upper-body session from two dumbbells and a bench — press, row, shoulders and arms, balanced push to pull.
- Dumbbell and Bench Push WorkoutChest, shoulders and triceps in one push session, using only dumbbells and an adjustable bench.
No equipment
- No Equipment Full Body WorkoutA complete full-body workout using nothing but your bodyweight and the floor. No kit, no gym, no excuses.
- Bodyweight Leg Workout, No EquipmentTrain legs properly with no weights at all — single-leg work and slow tempo that makes bodyweight genuinely hard.
- Bodyweight Core Workout, No EquipmentA core session with no equipment that trains the whole midsection, not just the part you can see.
- Bodyweight Chest Workout, No EquipmentBuild your chest with push-up variations alone — angles and leverage instead of added weight.
- Hotel Room Workout, No EquipmentA quiet, full-body session that fits between a bed and a wall. No jumping, no kit, no noise for the room below.
Resistance bands
- Resistance Band Full Body WorkoutA complete workout from a set of resistance bands — push, pull, legs and core, with no weights at all.
- Resistance Band Leg WorkoutA leg session using resistance bands only — squats, hinges and glute work that travels in a pocket.
- Resistance Band Back WorkoutRows, pulls and pull-aparts with resistance bands — the movements bands genuinely do better than weights.
- Resistance Band Shoulder WorkoutA shoulder session with bands, built around the rear delts and rotator work most programmes skip entirely.
Kettlebells
- Kettlebell-Only Full Body WorkoutOne kettlebell, whole body. Swings, presses, squats and carries in a single session.
- Kettlebell-Only Leg WorkoutA leg session from a single kettlebell — goblet squats, hinges and single-leg work.
- Kettlebell Core WorkoutCore training with a kettlebell — carries, holds and anti-rotation work rather than endless crunches.