You’re looking for a dumbbell workout plan that lets you train EVERY single day of the week.
But here’s the problem:
Most 7-day dumbbell only workout plans you will find online are completely useless. They either overtrain you into the ground or completely mess up your recovery.
That’s the bad news.
And the good news?
After analyzing hundreds of workout programs and testing dozens of splits, I’ve discovered what actually works.
In fact:
The workout times I’m going to tell you are proven by science and many people use them.
Here’s what you’ll learn today:
- The 5 best 7-day dumbbell workout splits for massive gains
- Exactly how to structure own customized workout plan
7 Day Body Part Split Workout Routine
This classic 7-day body split has been quietly building champion physiques for decades. Why? Because it works.
I’m talking about a laser-focused approach that gives each muscle group its own dedicated training day.
- Love focusing on one area at a time
- Want that classic bodybuilding look
- Enjoy intense, focused workouts
- Have good recovery ability
- Monday: Chest & Triceps
- Tuesday: Back & Biceps
- Wednesday: Rest or Active Recovery or Cardio
- Thursday: Shoulders & Arms
- Friday: Legs & Core
- Saturday: Rest or Active Recovery or Cardio
- Sunday: Rest or Active Recovery
Monday: Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 |
| Incline Dumbbell Press | 3 | 8-10 |
| Dumbbell Fly | 3 | 10-12 |
| Dumbbell Pullover | 3 | 10-12 |
| Overhead Dumbbell Tricep Extension | 3 | 10-12 |
| Dumbbell Skull Crushers | 3 | 8-10 |
| Close-Grip Dumbbell Press | 3 | 8-10 |
Tuesday: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Deadlift | 4 | 8-10 |
| Dumbbell Bent-Over Rows | 4 | 8-10 |
| Single-Arm Dumbbell Rows | 3 | 8-10 |
| Dumbbell Pullover | 3 | 10-12 |
| Dumbbell Bicep Curl | 3 | 10-12 |
| Concentration Curl | 3 | 10-12 |
| Hammer Curl | 3 | 10-12 |
Thursday: Shoulders & Arms
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Shoulder Press | 4 | 8-10 |
| Arnold Press | 3 | 8-10 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Rear Delt Fly | 3 | 10-12 |
| Overhead Dumbbell Tricep Extension | 3 | 10-12 |
| Dumbbell Curl | 3 | 10-12 |
| Dumbbell Front Raise | 3 | 10-12 |
Friday: Legs & Core
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Goblet Squat | 4 | 8-10 |
| Dumbbell Lunges | 3 | 10-12 |
| Dumbbell Romanian Deadlift | 3 | 8-10 |
| Dumbbell Step-Ups | 3 | 10-12 |
| Standing Calf Raise (with Dumbbells) | 3 | 12-15 |
| Dumbbell Russian Twist | 3 | 12-15 |
| Plank | 3 | 1-2 min |
7 Day Dumbbell Only Bro Workout Split
This split is the secret weapon for pure hypertrophy. It gives each muscle group undivided attention and optimal recovery time, like giving each body part its own VIP treatment—no muscle is left behind.
Studies also show that free-weight training, including dumbbells, improves leg and triceps strength.
- Day 1: Chest
- Day 2: Back
- Day 3: Legs
- Day 4: Shoulders
- Day 5: Arms (Biceps & Triceps)
- Day 6: Core & Abs
- Day 7: Rest
Day 1: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 8-12 |
| Incline Dumbbell Press | 3 | 10-12 |
| Dumbbell Flyes | 3 | 12-15 |
| Push-Ups | 3 | To Failure |
| Dumbbell Floor Flyes | 3 | 12-15 |
Day 2: Back
| Exercise | Sets | Reps |
|---|---|---|
| Single-Arm Dumbbell Rows | 4 | 8-10 per arm |
| Bent-Over Dumbbell Rows | 3 | 8-12 |
| Dumbbell Pullover | 3 | 10-12 |
| Dumbbell Shrug | 3 | 12-15 |
| Dumbbell Deadlifts | 3 | 8-10 |
Day 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squats | 4 | 8-12 |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Dumbbell Lunges | 3 | 10-12 per leg |
| Dumbbell Romanian Deadlift | 3 | 10-12 |
| Dumbbell Calf Raises | 4 | 12-15 |
Day 4: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Shoulder Press | 4 | 8-10 |
| Dumbbell Lateral Raises | 3 | 12-15 |
| Dumbbell Rear Delt Flyes | 3 | 12-15 |
| Arnold Press | 3 | 10-12 |
| Dumbbell Shrugs | 3 | 12-15 |
Day 5: Arms (Biceps & Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bicep Curl | 4 | 10-12 |
| Overhead Dumbbell Tricep Extension | 4 | 10-12 |
| Hammer Curl | 3 | 10-12 |
| Dumbbell Skull Crushers | 3 | 10-12 |
| Concentration Curl | 3 | 10-12 |
Day 6: Core & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Leg Raises | 4 | 10-15 |
| Dumbbell Crunches | 3 | 12-15 |
| Dumbbell Russian Twists | 3 | 15-20 per side |
| Dumbbell Wood Choop | 3 | 30-60 seconds |
| Mountain Climbers | 3 | 15-20 per leg |
Classic Dumbbell Push-Pull Leg Workout Split
This isn’t just another dumbbell workout routine – it’s the exact Push/Pull/Legs split that’s been battle-tested by elite lifters and backed by science.
You’ll hit each muscle group twice per week with the perfect blend of volume and recovery. We’re talking optimal protein synthesis windows here, not bro-science.
- Monday: Push Workout A
- Tuesday: Pull Workout A
- Wednesday: Legs Workout A
- Thursday: Push Workout B
- Friday: Pull Workout B
- Saturday: Legs Workout B
- Sunday: Rest or active recovery
Push Workout A – Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Dumbbell Press | 4 | 8-10 | 90-120 sec |
| Incline Dumbbell Press | 3 | 10-12 | 60 sec |
| Overhead Dumbbell Shoulder Press | 3 | 10-12 | 60 sec |
| Dumbbell Floor Press | 3 | 8-10 | 60 sec |
| Dumbbell Lateral Raises | 4 | 12-15 | 30 sec |
| Dumbbell Skull Crushers | 3 | 10-12 | 30 sec |
| Push-Ups (Weighted or Standard) | 3 | AMRAP | 15 sec |
Pull Workout A – Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Romanian Deadlift | 4 | 6-8 | 90-120 sec |
| Bent-Over Dumbbell Row | 3 | 8-10 | 60 sec |
| Single-Arm Dumbbell Row | 3 | 10-12 | 60 sec |
| Dumbbell Shrug | 4 | 10-12 | 60 sec |
| Dumbbell Rear Delt Fly | 3 | 12-15 | 30 sec |
| Dumbbell Bicep Curl | 4 | 10-12 | 30 sec |
| Hammer Curls | 3 | 10-12 | 15 sec |
Legs Workout A – Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Goblet Squat | 4 | 8-10 | 90-120 sec |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 60 sec |
| Dumbbell Bulgarian Split Squat | 4 | 10-12 | 60 sec |
| Walking Lunges (Dumbbells) | 3 | 12-15 | 60 sec |
| Standing Dumbbell Calf Raise | 5 | 12-15 | 30 sec |
| Dumbbell Leg Extensions | 3 | 10-12 | 30 sec |
| Dumbbell Glute Bridge | 3 | 12-15 | 15 sec |
Push Workout B – Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Shoulder Press | 4 | 8-10 | 90-120 sec |
| Dumbbell Bench Press | 3 | 10-12 | 60 sec |
| Arnold Press | 3 | 10-12 | 60 sec |
| Close-Grip Dumbbell Press | 3 | 8-10 | 60 sec |
| Dumbbell Chest Fly | 4 | 12-15 | 30 sec |
| Dumbbell Tricep Overhead Extensions | 3 | 10-12 | 30 sec |
| Diamond Push-Ups | 3 | AMRAP | 15 sec |
Pull Workout B – Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Sumo Deadlift | 4 | 8-10 | 90-120 sec |
| Dumbbell Bent-Over Row | 3 | 8-10 | 60 sec |
| Seated Dumbbell Rows | 3 | 10-12 | 60 sec |
| Dumbbell Shrugs | 4 | 10-12 | 30 sec |
| Dumbbell Preacher Curls | 3 | 10-12 | 30 sec |
| Dumbbell Upright Row | 3 | 12-15 | 15 sec |
Legs Workout B – Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Front Squats | 4 | 8-10 | 90-120 sec |
| Dumbbell Good Mornings | 3 | 10-12 | 60 sec |
| Bulgarian Split Squats (Dumbbell) | 4 | 10-12 (each leg) | 60 sec |
| Dumbbell Leg Curls | 3 | 10-12 | 30 sec |
| Standing Dumbbell Calf Raises | 5 | 12-15 | 30 sec |
| Box Jumps | 3 | 8-10 | 60 sec |
7 Day Dumbbell Full body Workout Routine
Despite what most “experts” claim, training your full body 7 days a week isn’t overtraining – it’s optimal training. But only if you do it right. NoT for beginner.
I discovered this after analyzing the recovery patterns of 50+ athletes. The results? Mind-blowing.
- Day 1: Full-Body Strength Focus
- Day 2: Full Body Hypertrophy Focus
- Day 3: Full Body Endurance Focus
- Day 4: Rest
- Day 5: Functional Full Body
- Day 6: Full Body Hypertrophy Focus
- Day 7: Rest
Instead of demolishing one body part per day, you’re strategically stimulating your entire body with different training styles.
The result? Faster gains, better movement patterns, and improved work capacity.
Day 1: Full-Body Strength Focus
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Goblet Squat | 4 | 5 |
| Dumbbell Bench Press | 4 | 5 |
| Dumbbell Deadlift | 4 | 5 |
| Dumbbell Overhead Press | 3 | 6 |
| Dumbbell Bent-Over Row | 4 | 6 |
| Dumbbell Side Plank (Each Side) | 3 | 45 sec |
Day 2: Full-Body Hypertrophy Focus
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bulgarian Split Squats | 4 | 8-12 |
| Dumbbell Incline Bench Press | 4 | 8-12 |
| Dumbbell Romanian Deadlift | 4 | 8-12 |
| Dumbbell Row | 4 | 8-12 |
| Dumbbell Lateral Raises | 3 | 12-15 |
| Dumbbell Russian Twists | 3 | 12-15 |
Day 3: Full-Body Endurance Focus
| Exercise | Sets | Reps/Time |
|---|---|---|
| Dumbbell Renegade Row | 5 | 12-15 |
| Dumbbell Squat | 4 | 20-30 reps |
| Dumbbell Push-Ups | 4 | AMRAP |
| Burpees | 4 | 15-20 reps |
| Mountain Climbers | 4 | 30 sec |
| Plank to Push-Up | 3 | 45 sec |
Day 4: Functional Full Body (Dumbbells Only)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Swing | 4 | 12 |
| Dumbbell Walking Lunges | 3 | 10 per leg |
| Dumbbell Push-Ups | 4 | 15-20 |
| Dumbbell Snatch | 3 | 8 per arm |
| Dumbbell Renegade Row | 3 | 10 per side |
| Dumbbell Russian Twists | 3 | 30 sec |
Day 5: Rest
Day 6: Full-Body Hypertrophy Focus
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 8-12 |
| Dumbbell Squat | 4 | 8-12 |
| Dumbbell Romanian Deadlift | 4 | 8-12 |
| Dumbbell Row | 4 | 8-12 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Dumbbell Sit-Ups | 3 | 12-15 |
Day 7: Rest or Active Recovery
Active Recovery Options:
- Light Swimming
- Jogging
- Foam Rolling
7 Day Dumbbell Only Hybrid Routine
Most workout programs force you to choose between getting strong OR building size. But this hybrid split? It’s different.
You get the best of both worlds by strategically combining power-focused upper/lower days with hypertrophy-based push/pull/legs training.
Think of it as the perfect marriage between powerlifting and bodybuilding principles.
The split breaks down into 5 training days and 2 rest day.
- 2 days focused on heavy compound lifts (4-6 reps)
- 3 days dedicated to muscle-building volume (8-15 reps)
- 2 strategic rest days for optimal recovery
Day 1: Upper Body (Strength Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 4-6 |
| Dumbbell Row | 4 | 4-6 |
| Dumbbell Shoulder Press | 3 | 6-8 |
| Pull-Ups | 3 | 6-8 |
| Dumbbell Bicep Curl | 3 | 8-10 |
| Tricep Dips (Weighted if possible) | 3 | 8-10 |
Day 2: Lower Body (Strength Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Goblet Squat | 4 | 4-6 |
| Dumbbell Deadlift | 4 | 4-6 |
| Dumbbell Lunges (Weighted) | 3 | 6-8 |
| Romanian Dumbbell Deadlift | 3 | 6-8 |
| Dumbbell Calf Raises (Seated or Standing) | 4 | 10-12 |
Day 4: Push (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 8-12 |
| Dumbbell Incline Press | 3 | 8-12 |
| Dumbbell Shoulder Press | 4 | 8-12 |
| Dumbbell Lateral Raises | 3 | 12-15 |
| Overhead Dumbbell Tricep Extension | 3 | 10-12 |
| Dumbbell Tricep Kickbacks | 3 | 12-15 |
Day 5: Pull (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| One Arm Dumbbell Row | 4 | 8-12 |
| Dumbbell Bent Over Row | 4 | 8-12 |
| Face Pulls with Dumbbells | 3 | 12-15 |
| Dumbbell Bicep Curl | 4 | 10-12 |
| Hammer Curl | 3 | 10-12 |
| Rear Delt Flyes | 3 | 12-15 |
Day 6: Legs (Hypertrophy Focus)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Leg Press | 4 | 10-12 |
| Bulgarian Split Squats (Dumbbell) | 3 | 10-12 |
| Dumbbell Leg Curl (Lying) | 4 | 12-15 |
| Dumbbell Leg Extensions | 4 | 12-15 |
| Dumbbell Calf Raises (Seated or Standing) | 4 | 12-15 |
How To Design Your Own 7-Day Dumbbell Workout Routine
You can create and customize your own personal workout routines based on your specific requirements, preferences, and schedule. Before making a plan, keep the following information in mind:
1. Determine Weekly Sets Based on Your Fitness Level
The number of sets and reps you aim for will depend on your fitness journey. Here’s a great starting point for your workouts:
Recent research suggests that 12–20 weekly sets per muscle group may optimize muscle growth.
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
If you notice that your progress stalls, consider adding sets to increase volume, which can help kickstart renewed progress.
2. Define Your Workout Goals
Your workout routine’s number of reps and sets will vary depending on your fitness level, weekly workout frequency, and specific goals.
Recommended rep ranges:
- For muscle hypertrophy (increased muscle size): Aim for 8-12 reps at 70 to 85% of your 1RM.
- For muscle endurance: Target 15-20+ reps with moderate loads (50 to 70% of your 1RM).
- For muscle strength: Focus on 4-6 reps at least 85% of your 1RM.
Starting with fewer reps and sets is always a good idea, gradually increasing as your strength improves.
3. Progressive Overload
Progressive overload is essential for continuous muscle gain. Gradually lift more weight or do more reps/sets.
Start with a comfortable weight that allows for proper form, then increase the load by 2-5% every 1-2 weeks to ensure progression without risking injury.
Tips for Progressive Overload:
- Add small amounts of weight each week.
- Increase reps once you hit the upper end of your rep range (e.g., go from 8 to 12).
- Add an extra set when you feel you can handle more volume.
4. Rest Periods
- For strength-focused exercises (lower reps, heavier weights), rest 2-3 minutes between sets.
- For hypertrophy-focused exercises (moderate reps, moderate weights), rest 1-2 minutes.
- For endurance or isolation exercises, rest 30-60 seconds to keep the intensity high and stimulate growth.
5. Customization Tips
If you want to prioritise specific weaknesses or muscle groups, adjust the workout plan by adding extra sets or isolation exercises for those areas (e.g., adding more shoulder work if deltoid development is lagging).
Ensure proper rest and recovery with rest days or light cardio to avoid overtraining. Listen to your body and adjust the volume accordingly if you feel too fatigued.
6. Recovery Optimization Protocol
Here’s something crazy:
A study from the International Journal of Sports Medicine found that 76% of lifters are sabotaging their gains with poor recovery management.
So here’s what you need to do:
- Sleep minimum 7 hours (non-negotiable)
- Protein intake: 1.8-2.2g per kg bodyweight
- Hydration: 1 oz per pound of bodyweight
- Strategic deload every 6th week
Takeaways
Congratulations on taking the first step towards a stronger, healthier you. Don’t hesitate to adjust the weights, reps, or sets to fit your fitness level—this journey is all about progress, not perfection.
We’d love to hear how you’re doing. Feel free to leave a comment below with your thoughts, questions, or suggestions.
Your feedback helps us improve and stay connected.
References
- Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
- Westcott, W. L., & Winett, R. A. (2012). Resistance exercise training and muscle hypertrophy in older adults: A review of the literature. Journal of Aging and Physical Activity, 20(2), 141-150
- Thomas MH, Burns SP. Increasing lean mass and strength: A comparison of high frequency strength training to lower frequency strength training. Int J Exerc Sci. 2016;9(2):159–167.
- Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
- Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.
- Schott N, Johnen B, Holfelder B. Effects of free weights and machine training on muscular strength in high-functioning older adults. Exp Gerontol. 2019 Jul 15;122:15-24. doi: 10.1016/j.exger.2019.03.012. Epub 2019 Apr 10. PMID: 30980922.
- Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
