Dumbbell Workout Plans

Dumbbell Workout Plans to Try at Home

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

ExerciseSetsRepsRest (mins)
Dumbbell Bench Press310-121
Dumbbell Shoulder Press310-121
One-Arm Dumbbell Row310-12 (each arm)1
Dumbbell Bicep Curl312-151
Dumbbell Tricep Kickback312-151

Day 2: Lower Body Focus

ExerciseSetsRepsRest (mins)
Dumbbell Squats310-121
Dumbbell Lunges310-12 (each leg)1
Dumbbell Deadlifts310-121
Dumbbell Calf Raises312-151
Dumbbell Glute Bridge312-151

Day 3: Core & Stability

ExerciseSetsRepsRest (mins)
Dumbbell Russian Twist312-15 (each side)1
Dumbbell Plank Row310-12 (each arm)1
Dumbbell Side Bend312-15 (each side)1
Dumbbell Leg Raises312-151
Dumbbell Woodchoppers310-12 (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)

ExerciseSetsRepsRest (mins)
Dumbbell Bench Press48-101-2
Dumbbell Shoulder Press310-121-2
Incline Dumbbell Fly310-121-2
Dumbbell Lateral Raise312-151-2
Dumbbell Tricep Extension310-121-2
Dumbbell Push-Up38-101-2

Day 2: Pull (Back, Biceps)

ExerciseSetsRepsRest (mins)
One-Arm Dumbbell Row48-10 (each arm)1-2
Dumbbell Deadlift38-101-2
Dumbbell Pullover310-121-2
Dumbbell Bicep Curl310-121-2
Hammer Curl312-151-2
Face Pull (with bands)312-151-2

Day 3: Legs

ExerciseSetsRepsRest (mins)
Dumbbell Squat48-101-2
Dumbbell Lunges310-12 (each leg)1-2
Dumbbell Romanian Deadlift310-121-2
Dumbbell Calf Raise312-151-2
Dumbbell Glute Bridge310-121-2
Dumbbell Side Lunge310-12 (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

ExerciseSetsRepsRest (mins)
Dumbbell Squats310-121-2
Dumbbell Bench Press310-121-2
One-Arm Dumbbell Row310-12 (each arm)1-2
Dumbbell Shoulder Press310-121-2
Plank330-60 sec1-2
Dumbbell Deadlifts310-121-2

Day 2: Upper Body

ExerciseSetsRepsRest (mins)
Incline Dumbbell Bench Press48-101-2
Dumbbell Lateral Raise310-121-2
Dumbbell Bent-Over Row310-121-2
Dumbbell Bicep Curl310-121-2
Dumbbell Tricep Kickback310-121-2
Push-Up38-101-2

Day 3: Lower Body

ExerciseSetsRepsRest (mins)
Dumbbell Lunges410-12 (each leg)1-2
Dumbbell Romanian Deadlift410-121-2
Dumbbell Glute Bridge310-121-2
Dumbbell Side Lunge310-12 (each leg)1-2
Calf Raises312-151-2
Dumbbell Step-Ups310-12 (each leg)1-2

Day 4: Full Body B

ExerciseSetsRepsRest (mins)
Dumbbell Floor Press310-121-2
Dumbbell Chest Fly310-121-2
Dumbbell Front Squat310-121-2
Dumbbell Seated Shoulder Press310-121-2
Russian Twists312-15 (each side)1-2
Mountain Climbers330-45 sec1-2

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

ExerciseSetsRepsRest (mins)
Dumbbell Bench Press48-101-2
Incline Dumbbell Fly310-121-2
Dumbbell Chest Press310-121-2
Dumbbell Tricep Extension310-121-2
Dumbbell Skull Crushers310-121-2
Dips (Bench or Parallel Bars)38-101-2

Day 2: Back & Biceps

ExerciseSetsRepsRest (mins)
One-Arm Dumbbell Row48-10 (each arm)1-2
Dumbbell Deadlift38-101-2
Dumbbell Bent-Over Row310-121-2
Dumbbell Bicep Curl310-121-2
Hammer Curl310-121-2
Face Pull (with bands)312-151-2

Day 3: Legs & Shoulders

ExerciseSetsRepsRest (mins)
Dumbbell Squats48-101-2
Dumbbell Lunges310-12 (each leg)1-2
Dumbbell Romanian Deadlift310-121-2
Dumbbell Shoulder Press48-101-2
Dumbbell Lateral Raise310-121-2
Dumbbell Front Raise310-121-2

Day 4: Core & Full Body

ExerciseSetsRepsRest (mins)
Dumbbell Russian Twist312-15 (each side)1-2
Plank330-60 sec1-2
Dumbbell Thrusters310-121-2
Mountain Climbers330-45 sec1-2
Dumbbell Woodchoppers310-12 (each side)1-2
Burpees38-101-2

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

ExerciseSetsRepsRest (mins)
Dumbbell Bench Press48-101-2
Incline Dumbbell Press48-101-2
Dumbbell Fly310-121-2
Dumbbell Pullover310-121-2
Push-Ups312-151-2

Day 2: Back

ExerciseSetsRepsRest (mins)
Dumbbell Deadlift48-101-2
One-Arm Dumbbell Row48-10 (each arm)1-2
Dumbbell Bent-Over Row310-121-2
Dumbbell Pullover310-121-2
Face Pull (with bands)312-151-2

Day 3: Shoulders

ExerciseSetsRepsRest (mins)
Dumbbell Shoulder Press48-101-2
Dumbbell Lateral Raise310-121-2
Dumbbell Front Raise310-121-2
Dumbbell Rear Delt Fly310-121-2
Shrugs312-151-2

Day 4: Legs

ExerciseSetsRepsRest (mins)
Dumbbell Squats48-101-2
Dumbbell Lunges310-12 (each leg)1-2
Dumbbell Romanian Deadlift310-121-2
Dumbbell Glute Bridge310-121-2
Calf Raises312-151-2

Day 5: Arms (Biceps & Triceps)

ExerciseSetsRepsRest (mins)
Dumbbell Bicep Curl410-121-2
Hammer Curl310-121-2
Concentration Curl310-121-2
Dumbbell Tricep Extension410-121-2
Dumbbell Skull Crushers310-121-2
Tricep Kickback310-121-2

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)

ExerciseSetsRepsRest (mins)
Dumbbell Floor Press48-101-2
Dumbbell Squeeze Press310-121-2
Arnold Press310-121-2
Dumbbell Front Raise312-151-2
Dumbbell Close-Grip Bench Press410-121-2
Overhead Tricep Extension310-121-2

Day 2: Pull (Back, Biceps)

ExerciseSetsRepsRest (mins)
Dumbbell Reverse Fly410-121-2
Single-Arm Dumbbell Row310-12 (each arm)1-2
Dumbbell Shrugs312-151-2
Reverse-Grip Dumbbell Curl310-121-2
Incline Dumbbell Curl48-101-2
Renegade Row38-10 (each arm)1-2

Day 3: Legs

ExerciseSetsRepsRest (mins)
Goblet Squat410-121-2
Dumbbell Bulgarian Split Squat310-12 (each leg)1-2
Dumbbell Step-Down310-12 (each leg)1-2
Dumbbell Sumo Deadlift310-121-2
Dumbbell Side Lunge310-12 (each leg)1-2
Seated Calf Raise (with dumbbells)412-151-2

Day 4: Core & Cardio

ExerciseSetsRepsRest (mins)
Dumbbell Russian Twist315 (each side)1-2
Dumbbell Toe Touches312-151-2
Hanging Leg Raise (or Knee Raise)312-151-2
Woodchopper (with Dumbbell)310-12 (each side)1-2
Bicycle Crunches320-251-2
Jump Rope32-3 mins1-2

Day 5: Full Body

ExerciseSetsRepsRest (mins)
Dumbbell Clean and Press48-101-2
Dumbbell Snatch38-10 (each arm)1-2
Dumbbell Goblet Squat to Press310-121-2
Renegade Row to Push-Up38-101-2
Dumbbell Suitcase Deadlift310-12 (each side)1-2
Mountain Climbers31-2 mins1-2

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)

ExerciseSetsRepsRest (mins)
Dumbbell Press44-62-3
Overhead Dumbbell Press46-82-3
Incline Dumbbell Press36-82-3
Dumbbell Lateral Raise38-102
Dumbbell Skull Crusher38-102

Day 2: Pull (Heavy)

ExerciseSetsRepsRest (mins)
Dumbbell Row44-62-3
Dumbbell Pull-Ups46-82-3
Renegade Row36-82-3
Dumbbell Curl38-102
Hammer Curl38-102

Day 3: Legs (Heavy)

ExerciseSetsRepsRest (mins)
Dumbbell Squat44-62-3
Romanian Deadlift46-82-3
Dumbbell Step Up36-82-3
Dumbbell Walking Lunges38-10 (each leg)2
Standing Calf Raise410-122

Day 4: Push (Light)

ExerciseSetsRepsRest (mins)
Dumbbell Bench Press312-151-2
Seated Dumbbell Shoulder Press312-151-2
Chest Fly312-151-2
Lateral Raise315-201-2
Tricep Extension312-151-2

Day 5: Pull (Light)

ExerciseSetsRepsRest (mins)
One Arm Row312-151-2
Dumbbell Bent Over Row312-151-2
Dumbbell Face Pull315-201-2
Cable Curl312-151-2
Concentration Curl312-151-2

Day 6: Legs (Light)

ExerciseSetsRepsRest (mins)
Leg Extension315-201-2
Hamstring Curl315-201-2
Goblet Squat312-151-2
Dumbbell Step-Up312-15 (each leg)1-2
Seated Calf Raise415-201-2

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:

  1. Bookmark this guide
  2. Start with the exact splits I showed you.
  3. Track your Recovery Score for 2 weeks
  4. 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.

Author

  • Manish

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

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