You want to get stronger and build muscle, but you can’t go to the gym. Maybe it’s the crazy commute. Or the expensive membership fees. Or due to BUSY schedules.
Trust me, I’ve been there.
That’s exactly why I spent months testing and perfecting a dumbbell-only workout plans that you can do right in your living room. No fancy equipment. No complicated exercises. Just proven strategies that work.
And today I’m going to show you exactly how to do it.
The best part? This isn’t some theory-based workout plan. I’ve personally used this system to gain 8 pounds of muscle while working from home (and helped many do the same).
In this guide, you’ll learn:
- Different workout splits
- The exact exercises, sets, and reps
- A system that helps you get stronger each week.
In fact, a recent study in the Journal of Strength and Conditioning Research found that dumbbell training can be just as effective as barbell training for building strength and muscle mass.
But here’s the thing:
You need to do it right. You need a systematic approach that’s specifically designed for home workouts.
And that’s exactly what you’re about to discover. Let’s dive in.
3-Day Dumbbell Workout Plan
This 3-day workout plan maximises your results and gives your muscles proper recovery time. It ensures that you are not only exercising but building real strength and definition.
The best part? You’ll never spend more than 45 minutes per session. This isn’t about marathon workouts but concentrated effort and perfect form.
- Day 1: Upper Body Focus
- Day 2: Lower Body Focus
- Day 3: Core & Stability
Day 1: Upper Body Focus
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 10-12 | 1 |
| Dumbbell Shoulder Press | 3 | 10-12 | 1 |
| One-Arm Dumbbell Row | 3 | 10-12 (each arm) | 1 |
| Dumbbell Bicep Curl | 3 | 12-15 | 1 |
| Dumbbell Tricep Kickback | 3 | 12-15 | 1 |
Day 2: Lower Body Focus
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Squats | 3 | 10-12 | 1 |
| Dumbbell Lunges | 3 | 10-12 (each leg) | 1 |
| Dumbbell Deadlifts | 3 | 10-12 | 1 |
| Dumbbell Calf Raises | 3 | 12-15 | 1 |
| Dumbbell Glute Bridge | 3 | 12-15 | 1 |
Day 3: Core & Stability
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Russian Twist | 3 | 12-15 (each side) | 1 |
| Dumbbell Plank Row | 3 | 10-12 (each arm) | 1 |
| Dumbbell Side Bend | 3 | 12-15 (each side) | 1 |
| Dumbbell Leg Raises | 3 | 12-15 | 1 |
| Dumbbell Woodchoppers | 3 | 10-12 (each side) | 1 |
3-Day Beginner Push-Pull-Legs Split
The Push-Pull Legs routine is one of the most effective workout splits for building muscle. If you’re new to work out or want to improve your workouts, the 3-day PPL split is for you.
The 3-day Push-Pull-Legs Workout technique has stood the test of time and has become a staple in fitness programs worldwide owing to its simplicity and efficacy.
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs
Day 1: Push (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 | 1-2 |
| Dumbbell Shoulder Press | 3 | 10-12 | 1-2 |
| Incline Dumbbell Fly | 3 | 10-12 | 1-2 |
| Dumbbell Lateral Raise | 3 | 12-15 | 1-2 |
| Dumbbell Tricep Extension | 3 | 10-12 | 1-2 |
| Dumbbell Push-Up | 3 | 8-10 | 1-2 |
Day 2: Pull (Back, Biceps)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| One-Arm Dumbbell Row | 4 | 8-10 (each arm) | 1-2 |
| Dumbbell Deadlift | 3 | 8-10 | 1-2 |
| Dumbbell Pullover | 3 | 10-12 | 1-2 |
| Dumbbell Bicep Curl | 3 | 10-12 | 1-2 |
| Hammer Curl | 3 | 12-15 | 1-2 |
| Face Pull (with bands) | 3 | 12-15 | 1-2 |
Day 3: Legs
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Squat | 4 | 8-10 | 1-2 |
| Dumbbell Lunges | 3 | 10-12 (each leg) | 1-2 |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 1-2 |
| Dumbbell Calf Raise | 3 | 12-15 | 1-2 |
| Dumbbell Glute Bridge | 3 | 10-12 | 1-2 |
| Dumbbell Side Lunge | 3 | 10-12 (each leg) | 1-2 |
4-Day Dumbbell-Only Workout Routine
This 4-day split is the sweet spot I’ve discovered after testing countless workout combinations. It’s designed for one thing: maximum results.
The genius? This split hits each muscle group twice-weekly – the sweet spot for natural muscle growth. Plus, it’s flexible enough to fit any schedule. Can’t work out four days in a row? No problem.
- Day 1: Full Body A
- Day 2: Upper Body
- Day 3: Lower Body
- Day 4: Full Body B
Day 1: Full Body A
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Squats | 3 | 10-12 | 1-2 |
| Dumbbell Bench Press | 3 | 10-12 | 1-2 |
| One-Arm Dumbbell Row | 3 | 10-12 (each arm) | 1-2 |
| Dumbbell Shoulder Press | 3 | 10-12 | 1-2 |
| Plank | 3 | 30-60 sec | 1-2 |
| Dumbbell Deadlifts | 3 | 10-12 | 1-2 |
Day 2: Upper Body
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Incline Dumbbell Bench Press | 4 | 8-10 | 1-2 |
| Dumbbell Lateral Raise | 3 | 10-12 | 1-2 |
| Dumbbell Bent-Over Row | 3 | 10-12 | 1-2 |
| Dumbbell Bicep Curl | 3 | 10-12 | 1-2 |
| Dumbbell Tricep Kickback | 3 | 10-12 | 1-2 |
| Push-Up | 3 | 8-10 | 1-2 |
Day 3: Lower Body
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Lunges | 4 | 10-12 (each leg) | 1-2 |
| Dumbbell Romanian Deadlift | 4 | 10-12 | 1-2 |
| Dumbbell Glute Bridge | 3 | 10-12 | 1-2 |
| Dumbbell Side Lunge | 3 | 10-12 (each leg) | 1-2 |
| Calf Raises | 3 | 12-15 | 1-2 |
| Dumbbell Step-Ups | 3 | 10-12 (each leg) | 1-2 |
Day 4: Full Body B
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Floor Press | 3 | 10-12 | 1-2 |
| Dumbbell Chest Fly | 3 | 10-12 | 1-2 |
| Dumbbell Front Squat | 3 | 10-12 | 1-2 |
| Dumbbell Seated Shoulder Press | 3 | 10-12 | 1-2 |
| Russian Twists | 3 | 12-15 (each side) | 1-2 |
| Mountain Climbers | 3 | 30-45 sec | 1-2 |
4-Day Body Split Workout Plan
Building a complete physique at home isn’t about endless sets of the same old eIt’s about smart practising and muscle pairing.ogression.
I’ve tested dozens of split combinations over the years, and this four-day plan consistently delivers the best results for dumbbell warriors. It follows a simple rule: pair muscles that work together, train them hard, and let them recover fully.
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Legs & Shoulders
- Day 4: Core & Full Body
Day 1: Chest & Triceps
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 | 1-2 |
| Incline Dumbbell Fly | 3 | 10-12 | 1-2 |
| Dumbbell Chest Press | 3 | 10-12 | 1-2 |
| Dumbbell Tricep Extension | 3 | 10-12 | 1-2 |
| Dumbbell Skull Crushers | 3 | 10-12 | 1-2 |
| Dips (Bench or Parallel Bars) | 3 | 8-10 | 1-2 |
Day 2: Back & Biceps
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| One-Arm Dumbbell Row | 4 | 8-10 (each arm) | 1-2 |
| Dumbbell Deadlift | 3 | 8-10 | 1-2 |
| Dumbbell Bent-Over Row | 3 | 10-12 | 1-2 |
| Dumbbell Bicep Curl | 3 | 10-12 | 1-2 |
| Hammer Curl | 3 | 10-12 | 1-2 |
| Face Pull (with bands) | 3 | 12-15 | 1-2 |
Day 3: Legs & Shoulders
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Squats | 4 | 8-10 | 1-2 |
| Dumbbell Lunges | 3 | 10-12 (each leg) | 1-2 |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 1-2 |
| Dumbbell Shoulder Press | 4 | 8-10 | 1-2 |
| Dumbbell Lateral Raise | 3 | 10-12 | 1-2 |
| Dumbbell Front Raise | 3 | 10-12 | 1-2 |
Day 4: Core & Full Body
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Russian Twist | 3 | 12-15 (each side) | 1-2 |
| Plank | 3 | 30-60 sec | 1-2 |
| Dumbbell Thrusters | 3 | 10-12 | 1-2 |
| Mountain Climbers | 3 | 30-45 sec | 1-2 |
| Dumbbell Woodchoppers | 3 | 10-12 (each side) | 1-2 |
| Burpees | 3 | 8-10 | 1-2 |
5-Day Dumbbell Only Bro Split Plans
Look, I’ll be honest: The bro split gets a bad rap in some fitness circles. But here’s what the critics aren’t telling you – it’s still one of the most effective ways to sculpt your physique, even with just dumbbells.
Why? Because it lets you absolutely demolish one muscle group per day with laser focus.
That means you can train with maximum intensity every single session. No holding back. No compromise.
Plus, weekends are for complete recovery. Perfect for real life.
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Legs
- Day 5: Arms (Biceps & Triceps)
Day 1: Chest
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 | 1-2 |
| Incline Dumbbell Press | 4 | 8-10 | 1-2 |
| Dumbbell Fly | 3 | 10-12 | 1-2 |
| Dumbbell Pullover | 3 | 10-12 | 1-2 |
| Push-Ups | 3 | 12-15 | 1-2 |
Day 2: Back
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Deadlift | 4 | 8-10 | 1-2 |
| One-Arm Dumbbell Row | 4 | 8-10 (each arm) | 1-2 |
| Dumbbell Bent-Over Row | 3 | 10-12 | 1-2 |
| Dumbbell Pullover | 3 | 10-12 | 1-2 |
| Face Pull (with bands) | 3 | 12-15 | 1-2 |
Day 3: Shoulders
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Shoulder Press | 4 | 8-10 | 1-2 |
| Dumbbell Lateral Raise | 3 | 10-12 | 1-2 |
| Dumbbell Front Raise | 3 | 10-12 | 1-2 |
| Dumbbell Rear Delt Fly | 3 | 10-12 | 1-2 |
| Shrugs | 3 | 12-15 | 1-2 |
Day 4: Legs
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Squats | 4 | 8-10 | 1-2 |
| Dumbbell Lunges | 3 | 10-12 (each leg) | 1-2 |
| Dumbbell Romanian Deadlift | 3 | 10-12 | 1-2 |
| Dumbbell Glute Bridge | 3 | 10-12 | 1-2 |
| Calf Raises | 3 | 12-15 | 1-2 |
Day 5: Arms (Biceps & Triceps)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Bicep Curl | 4 | 10-12 | 1-2 |
| Hammer Curl | 3 | 10-12 | 1-2 |
| Concentration Curl | 3 | 10-12 | 1-2 |
| Dumbbell Tricep Extension | 4 | 10-12 | 1-2 |
| Dumbbell Skull Crushers | 3 | 10-12 | 1-2 |
| Tricep Kickback | 3 | 10-12 | 1-2 |
5 day Push/Pull/Legs with Core
The Push/Pull/Legs split is a legend in the bodybuilding world. But what happens when you add dedicated core work and a full-body finisher? You get something even better.
I made the PPL split better by adding two important changes that make good results even better.
It combines the focused intensity of body-part training with the frequency your muscles require to grow. Plus, that dedicated core day to build the workout split.
- Day 1: Push (chest, shoulders, triceps)
- Day 2: Pull (back, biceps)
- Day 3: Legs
- Day 4: Core & Cardio
- Day 5: Full Body
Day 1: Push (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Floor Press | 4 | 8-10 | 1-2 |
| Dumbbell Squeeze Press | 3 | 10-12 | 1-2 |
| Arnold Press | 3 | 10-12 | 1-2 |
| Dumbbell Front Raise | 3 | 12-15 | 1-2 |
| Dumbbell Close-Grip Bench Press | 4 | 10-12 | 1-2 |
| Overhead Tricep Extension | 3 | 10-12 | 1-2 |
Day 2: Pull (Back, Biceps)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Reverse Fly | 4 | 10-12 | 1-2 |
| Single-Arm Dumbbell Row | 3 | 10-12 (each arm) | 1-2 |
| Dumbbell Shrugs | 3 | 12-15 | 1-2 |
| Reverse-Grip Dumbbell Curl | 3 | 10-12 | 1-2 |
| Incline Dumbbell Curl | 4 | 8-10 | 1-2 |
| Renegade Row | 3 | 8-10 (each arm) | 1-2 |
Day 3: Legs
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Goblet Squat | 4 | 10-12 | 1-2 |
| Dumbbell Bulgarian Split Squat | 3 | 10-12 (each leg) | 1-2 |
| Dumbbell Step-Down | 3 | 10-12 (each leg) | 1-2 |
| Dumbbell Sumo Deadlift | 3 | 10-12 | 1-2 |
| Dumbbell Side Lunge | 3 | 10-12 (each leg) | 1-2 |
| Seated Calf Raise (with dumbbells) | 4 | 12-15 | 1-2 |
Day 4: Core & Cardio
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Russian Twist | 3 | 15 (each side) | 1-2 |
| Dumbbell Toe Touches | 3 | 12-15 | 1-2 |
| Hanging Leg Raise (or Knee Raise) | 3 | 12-15 | 1-2 |
| Woodchopper (with Dumbbell) | 3 | 10-12 (each side) | 1-2 |
| Bicycle Crunches | 3 | 20-25 | 1-2 |
| Jump Rope | 3 | 2-3 mins | 1-2 |
Day 5: Full Body
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Clean and Press | 4 | 8-10 | 1-2 |
| Dumbbell Snatch | 3 | 8-10 (each arm) | 1-2 |
| Dumbbell Goblet Squat to Press | 3 | 10-12 | 1-2 |
| Renegade Row to Push-Up | 3 | 8-10 | 1-2 |
| Dumbbell Suitcase Deadlift | 3 | 10-12 (each side) | 1-2 |
| Mountain Climbers | 3 | 1-2 mins | 1-2 |
6-Day Dumbbell Only Push/Pull/Legs
This isn’t just another workout routine – it’s the exact Push/Pull/Legs split that’s been battle-tested by elite lifters and backed by science.
With this 6-day split, 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.
- Day 1: Push (heavy)
- Day 2: Pull (heavy)
- Day 3: Legs (heavy)
- Day 4: Push (light)
- Day 5: Pull (light)
- Day 6: Legs (light)
Day 1: Push (Heavy)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Press | 4 | 4-6 | 2-3 |
| Overhead Dumbbell Press | 4 | 6-8 | 2-3 |
| Incline Dumbbell Press | 3 | 6-8 | 2-3 |
| Dumbbell Lateral Raise | 3 | 8-10 | 2 |
| Dumbbell Skull Crusher | 3 | 8-10 | 2 |
Day 2: Pull (Heavy)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Row | 4 | 4-6 | 2-3 |
| Dumbbell Pull-Ups | 4 | 6-8 | 2-3 |
| Renegade Row | 3 | 6-8 | 2-3 |
| Dumbbell Curl | 3 | 8-10 | 2 |
| Hammer Curl | 3 | 8-10 | 2 |
Day 3: Legs (Heavy)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Squat | 4 | 4-6 | 2-3 |
| Romanian Deadlift | 4 | 6-8 | 2-3 |
| Dumbbell Step Up | 3 | 6-8 | 2-3 |
| Dumbbell Walking Lunges | 3 | 8-10 (each leg) | 2 |
| Standing Calf Raise | 4 | 10-12 | 2 |
Day 4: Push (Light)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 12-15 | 1-2 |
| Seated Dumbbell Shoulder Press | 3 | 12-15 | 1-2 |
| Chest Fly | 3 | 12-15 | 1-2 |
| Lateral Raise | 3 | 15-20 | 1-2 |
| Tricep Extension | 3 | 12-15 | 1-2 |
Day 5: Pull (Light)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| One Arm Row | 3 | 12-15 | 1-2 |
| Dumbbell Bent Over Row | 3 | 12-15 | 1-2 |
| Dumbbell Face Pull | 3 | 15-20 | 1-2 |
| Cable Curl | 3 | 12-15 | 1-2 |
| Concentration Curl | 3 | 12-15 | 1-2 |
Day 6: Legs (Light)
| Exercise | Sets | Reps | Rest (mins) |
|---|---|---|---|
| Leg Extension | 3 | 15-20 | 1-2 |
| Hamstring Curl | 3 | 15-20 | 1-2 |
| Goblet Squat | 3 | 12-15 | 1-2 |
| Dumbbell Step-Up | 3 | 12-15 (each leg) | 1-2 |
| Seated Calf Raise | 4 | 15-20 | 1-2 |
Takeaways
Look, if you’ve read this far, you’re clearly not here to mess around. You’re part of the 1% who’s ready to put in the real work.
Here’s the truth:
Most people will read this guide, nod their heads… and go right back to their same old routine.
Quick Reality Check
- This isn’t a magic bullet
- It won’t transform you overnight
- But it WILL work if you stay consistent
Remember what we covered: ✓ Strategic volume distribution ✓ Recovery optimization ✓ Progressive overload protocols ✓ Advanced exercise selection
Here’s Your Action Plan:
- Bookmark this guide
- Start with the exact splits I showed you.
- Track your Recovery Score for 2 weeks
- Adjust based on your metrics
Got Questions?
Drop them in the comments below. I personally read and answer every single one.
(Seriously – test me on this. I love geeking out about training optimization.)
References
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- 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.
- Serbest, Kasım. (2022). A Biomechanical Analysis of Dumbbell Curl and Investigation of the Effects of Increasing Loads on Biceps Brachii Using A Finite Element Model. 10.21203/rs.3.rs-1263844/v1.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023 Aug 15;15(1):103. doi: 10.1186/s13102-023-00713-4. PMID: 37582807; PMCID: PMC10426227.
- Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903.
- Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021 Oct;51(10):2079-2095. doi: 10.1007/s40279-021-01490-1. Epub 2021 Jun 14. PMID: 34125411; PMCID: PMC8449772.
- Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS. Weekly training frequency effects on strength gain: A meta-analysis. Sports Med. 2018;4(1):36. doi: 10.1186/s40798-018-0149-9.
- 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.
- 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.
