Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration10 weeks
- Days Per Week3
- Time Per Workout45 minutes
- Equipment RequiredDumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Tired of looking for a dumbbell only routine to work out at home with? Don't want to buy any expensive equipment? Then here is a workout for you! All you need is an adjustable bench and some dumbbells. This is beginner - intermediate. If you have a pullup bar I highly suggest adding chinups or wide grip pullups to back day!
Recommended: Need help building muscle? Take our Free Muscle Building Course
Workout Schedule
This is a 3 day workout program. You'll want to have at least one rest day between your workout days. A sample schedule is:
- Monday - Chest and Triceps
- Tuesday - Rest
- Wednesday - Back and Biceps
- Thursday - Rest
- Friday - Legs and Shoulders
- Saturday - Rest
- Sunday - Rest
3 Day Dumbbell Workout Program
Monday - Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 4 | 12,10,10,8 |
| Dumbbell Bench Press | 4 | 12,10,10,8 |
| Dumbbell Flys | 3 | 12 |
| Dumbbell Skullcrusher | 3 | 12 |
| Dumbbell Tricep Kickback | 3 | 12 |
| One Arm Seated Dumbbell Extension | 3 | 12 |
Wednesday - Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| One Arm Dumbbell Row | 5 | 12,10,10,8,6 |
| Bent Over Dumbbell Row | 5 | 12,10,10,8,6 |
| Dumbbell Pullover | 2 | 12,10 |
| Incline Dumbbell Curl | 3 | 10 |
| Standing Dumbbell Curl | 3 | 10 |
| Cross Body Hammer Curl | 2 | 10 |
Friday - Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Lunge | 4 | 12,10,10,8 |
| Dumbbell Step Up | 3 | 12 |
| Dumbbell Squat | 4 | 12,10,10,8 |
| Dumbbell Stiff Leg Deadlift | 4 | 12,10,10,8 |
| Seated Dumbbell Calf Raise | 2 | 15,12 |
| Dumbbell Standing Calf Raise | 2 | 12,10 |
| Standing Dumbbell Press | 4 | 12,10,10,8 |
| Dumbbell Lateral Raise | 3 | 12,10,10 |
| Bent Over Dumbbell Reverse Fly | 3 | 12,10,10 |
| Dumbbell Shrug | 4 | 12,10,10,8 |
1.5K Comments
Do I only need to do one type of dumbbell row on wednesday instead of both dumbbell rows and one arm dumbbell rows since they work the same muscles?
Hi Trent, with the one arm row you're braced against something while you're not with the two dumbbell row. So, the lower back will work a little harder. You can switch the hand position for the two-arm row to an underhand position so the lower lats work a little harder. I hope this helps!
Hey thanks for this! I was looking for dumbbell workouts for hypertrophy and found this one! My left arm is about an inch smaller than my right so I am trying to equal them out. I will be starting with my left arm in the sets and only doing the amount my left does with right. Are those good ideas?
Also my lower body is strong and would like to continue to deadlift heavy as I'm working on a max. Where would you incorporate this and should I stick to the standard 5x5 on the deadlift whole doing the rest of this workout as I want to gain strength in i? Thank you!
Hey Anthony, good idea on the starting with the left side. I would suggest adding one set of left only to the biceps and triceps so it can help bring the smaller side up faster.
Deadlifts: Do them with back because there are less exercises on that day. 5x5 works.
I hope this helps!
Would there be any reason I could not switch Wednesday and Friday’s workout? Saturday morning I typically like toI run around 10 miles and would like fresher legs for that run.
I believe that would work, Ryan. I see no issues with this plan. Please let us know how it works for you, and thank you for reading M&S!
Hi started this program yesterday and I feel realy good after it. What would u say for best rest time between sets would be. Thank you in advance
Glad you like this one, Andy. 90 seconds between sets is a good sweet spot for rest. I hope this helps!
Hello team,
Not sure if this has been asked and answered, but how can i incorporate this plan for fat loss? Would it be i used lighter weights for more rounds? Looking forward to hearing back
Hi Rajiv, as long as your nutrition is for fat loss, then the training can remain the same. No recommended changes.
Hello! I'm a newbie and look forward to trying this program do you have any glute-focus excercises that can pair with these workouts? Thank you!
Hi Kat, any of the exercises in the link below should work well. Just follow similar sets and reps schemes.
https://www.muscleandstrength.com/exercises/glutes
Would you recommend doing cardio in between on Tuesday and Thursday. And if yes, what kind of cardio and for how long do you recommend? I’m looking to build muscle and strengthen because I have osteopenia at 20 years old. Thanks!
Hi Kira, yes cardio on Tuesday and Thursdays are a good idea. Low intensity, 20-30 minutes each. It could be whatever you are capable of doing and enjoy for cardio.
Any light work out you could recommend to do on the rest days? I'm not a fan of cardio, so rather use the rest days for a light body weight or band work out.
Thanks.
We have several bodyweight workouts here on M&S you could check out, Tiago. Many of those are at the link below.
https://www.muscleandstrength.com/workouts/bodyweight
Thank you, again, Roger. I will take a look on those options.
Hello,
Any issues if doing this work out 6x per week instead of 3x per week? I intend to do the 3 days back to back, rest 1 day and repeat.
Thanks.
Hi Tiago, you need to monitor your recovery. If you go on that next run of 3=day workouts and don't have the same strength or stamina, then you need more rest. You won't know until you try, though.
Thank you, Roger. I will try.
I just started this work and it is great so far. Im just looking to add a little bit of core/ab training in with it, what should I do and on what days. I also have a power tower to utilize.
Thank you
Hey Jon, definitely put that power tower to use. The link below can help you come up with the best workout to do. Do these at the end of any workout or before a cardio day.
https://www.muscleandstrength.com/workouts/abs
This says it is a 10 week program. I am at 10 weeks. Can I continue it or should I move onto a new program?
Hi Bob, congrats on making it 10 weeks! If you find this one is still working well for you, then by all means keep going. If you're ready for a change, then check out the link below to find another program suited for your goals. Either way, thank you for reading M&S!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hey Roger,
I’ve just finished the 5 Day Dumbbell Workout Split, but my wife has just had our baby so time is slightly restricted. If I move to this workout for now will it end up being a step backwards compared to what I’ve been doing and hinder/reduce progress? I want to remain consistent which I have been since doing the 3/4/5 day workouts, but the 6 day workout is too long right now.
What's good, Josh? Congratulations first and foremost! So happy for you and your wife.
No, this won't be a step backwards. Matter of fact, I think this could actually benefit you because you are still making training a focus while going through the adjustments of life as a parent. This is a smart move, and I say go all in with it. Your progress won't be impacted and will make it easier to return to your normal plan once you're ready.
Keep us posted, and congrats again!
I'm struggling with the length of the work-out on the legs and shoulders day as I can only get a limited amount of time in the gym these days. Could I make it a 4 day split and just do shoulders on the fourth day, or should I split up the shoulders exercises and add them to the other days?
I see no issues with shoulders on the fourth day in this case. If you'd rather stick to three, then break them up among other days. Let us know what you decide to do, Shane. Thanks for reading M&S!
Just started this is it okay to not be able to perform all the reps for a set as I get towards the end of the exercises for a day? For example exercise calls for 3x10 but I can only get out 3x8 cleanly?
Hi, JC. Yes, that is ok. If you reach 8 and fail, just make it a goal to get 9 down the road, then 10, then once you can do more than 10, add weight. Now, if you can't even get 6 or less, then you should lighten the weight. I hope that helps, and thanks for reading M&S!
Hello, I have been using this workout for a while, and I have reached the recommended number of reps with the heaviest dumbbells I have. My question is, is there a way to train strength without going to a higher dumbbell? I can't get heavier dumbbells right now, and it seems to me that simply increasing reps would train endurance rather than strength. Could you give me some advice on how to approach this please?
Secondly, when I do the dumbbell bench press and dumbbell fly (actually a floor press and fly, since I have no bench) I feel like my grip strength gives out earlier than my chest. I generally stop when my forearms burn too much to handle, and sometimes I hardly feel anything in my chest. Is that normal? If not, what would you suggest I do? I don't think lifting straps would be useful in this position. Thanks as always for your help
Hi Sam, if you can't go heavier, then slow the reps down. Do longer negatives, pauses, and contractions after the rep is completed. You could also try decreasing rest periods by a few seconds each set.
As for the grip issue, I actually would suggest using lifting straps to assist with the grip so you can continue focusing on the chest work. Since the straps would be in place, the dumbbells would be more likely to stay in the hands. That should also help you feel the chest working more since the forearms would have assistance.
Hello. For day 1, I can do most of the exercises with 10kg dumbbells, except for the tricep kickback. It's almost impossible for me to straighten my elbow backwards in a controlled way, holding a 10kg dumbbell or even a 7.5 or a 5kg one. Is is normal for someone who can do bench presses, flys, and the other exercises with 10kgs to have this much trouble with this exercise? If not, what do you think is going on? I'm doing it near the end of the routine, as written down by you folks, so my guess would be plain old muscle fatigue, but I thought I'd ask the experts.
If I'm wrong and it is normal for this exercise to be so challenging, what are some easier exercises you could recommend in order to work up towards it? Thank you
Hi Sam, that is normal. Some muscles are simply stronger than others. By the time you get to the kickbacks, they are exhausted. So, don't feel bad for going down in weight. If you want to get stronger on that, then bump it up to earlier in the routine. However, if you have no other issues with it besides the fatigue, it's not you. It's the structure of the workouts. Outside of that, how do you like the program?
It's a very challenging but rewarding routine. However, I have noticed a tendency to rotate my hips/body towards the dumbbell side when doing exercises like one-arm dumbbell rows in order to get the elbow higher. I have tried stopping it, but it happens inadvertently once I get too tired. Is there anything I can do to stop it? As far as I know, the only thing that's supposed to move is the arm, not the hips or the rest of the body.
Hi Sam, it is actually ok to have a slight rotation as the set is concluding. However, you can either work on coaching yourself to lock the hips in between reps or do a five-second rest pause once they do start to rotate so you can have a little more energy to do another rep or two without sacrificing the form.
Beyond that, you could go lighter with the weight as well.
Do you increase weight for each set or stay with the same weight but increase the following week?
Hi Hadrick, you can do it either way. If strength is a goal, then start moderate and build up to a heaviest weight for the final set. If you want to focus on muscular endurance and hypertrophy, then use a relatively challenging weight for all sets.
I hope this helps!
I’ve been doing this workout for nearly 6 months and really like it. I continue to make good progress. My only issue is that leg and shoulder day takes so much time and energy that it feels unsustainable in the long run. Is there something from leg and shoulder day that could be moved to bicep and back day to make the workouts more time and energy balanced?
Hi Todd, this is a good question. Try moving the lateral raise and bent over dumbbell flye to back and bicep day. That may be what you need.
Glad you like the workout, and thanks for reading M&S!
Hello!
I have a set of adjustable dumbbells (up to 25 kilos per each dumbbell). I also have an adjustable bench.
I have decided to do this routine at home, with https://www.muscleandstrength.com/workouts/27-home-based-ab-workout.html
So, I do the ab circuits first, then do this routine's session of the day.
Each week, I will progressively overload by increasing the plates.
I don't want to look like Jay Cutler. I just want to look fit, a bit defined, and overall slim.
Can I do this routine indefinitely? I don't want to go to a gym.
Thank you!
Hi Ali, eventually you would need to do something different, but you don't have to go to a gym to do that. There are several different workouts you can do at home with just the equipment you have. Now, you can run this one out for a while, but when progress stalls, that will be when it is time to make a change.
I meant to ask my question in this workout page, but accidentally posted it in 3 Day Full Body Dumbbell Workout. Please ignore that one.
My question is: I have access to two sets of dumbbells (5kg and 10kg) and a pull up bar but no bench. I was thinking of replacing as many of the bench exercises as possible with push ups, pull ups or other exercises and as a beginner, wanted to ask for your advice on how to go about that in a sensible way. Thanks
Hi Sam, I didn't see this one until I answered it on the other page, but the answer is the same. You can do bench exercises while lying on the floor, or you can swap the pushups and pullups if you like. Just follow similar sets and reps when possible. If you have a specific exercise you are concerned about, let me know.
Thanks for the answer! I've looked up some alternatives for the more bench-focused exercises, but as a complete beginner I wanted to run it by you folks first in case any of them don't make sense. The exercises/substitutions are:
1. Incline DB Bench Press/Decline Push Ups
2. DB Bench Press/DB Floor Press
3. DB Flys/DB Floor Flys
4. DB Skullcrusher/Overhead Triceps Extension
5. DB Pullover/Pull Ups
Would these alternate exercise the same muscles with the same emphasis, and would you choose any different exercises as substitutes if you were in my place? (weights, pull up bar, no bench)?
Also, I'm not sure I understand why the following pairs of exercises are in the same routine since they seem to be more or less similar:
1. Incline DB Bench Press/DB Bench Press
2. DB Skullcrusher/DB Tricep Kickback/One Arm Seated DB Extension
3. One Arm DB Row/Bent Over DB Row
4. Incline DB Curl/Cross Body Hammer Curl (would it be possible to drop the Incline DB Curl from the routine entirely?)
5. Seated DB Calf Raise
6. DB Standing Calf Raise
Lastly, for the shoulder exercises, should I try to keep the weights consistent or lift as much as I am able to even if (for example) I can lift 10kgs with a standing press but only 5 kgs with a lateral raise)
I apologise for the number of questions, but I'd be grateful for any help and advice!
I believe they would serve you well while you are working on your grip. They are valuable, and even as a powerlifter, I use them myself on some exercises because I don't want my grip to be the limiting factor for developing the other muscles. So, use them for other exercises without guilt, but also work on that grip so you don't need them as often. That is how I would go about it.
This is why we are here, Sam. For the first question, I think your choices are fine and am in favor of you doing those.
The second question and groups - variety and angles can change exercises. For example, the incline focuses more on the upper pecs while the flat press hits more of the overall chest. But doing both helps you both with development and strength. The same principle applies for all of those you mentioned.
Do what you can with what you are strong enough to do. If you can do 10 kg for presses, stick with that. There is also nothing wrong with doing 5's for laterals. Different movements have different strength curves. Do your best while keeping proper form.
Thank you for the advice. I’ve been doing this routine for a week now, and while I feel like I’ve gotten the hang of most of the exercises, my biggest problem is that my grip gives out much earlier than my leg muscles when I’m doing things like lunges while holding dumbbells. As a consequence, I can't do as many leg exercised as I know I can since I am unable to hold the weights. I was thinking of incorporating a farmers walk/forearm curls on weekends. Would this be inadvisable? If not, are there any other teriary exercises I could add to my routine for saturdays and sundays?
Those exercises could work, but you can also use lifting straps to help with your grip so you can keep pushing your leg muscles beyond that point. Do you have any?
I have looked up this issue and just found out about weight lifting straps today. However, I’m unsure whether I should see them as a temporary crutch while I build up my gripping strength, or if it’s simply impossible to increase the lifting capacity of my small forearm muscles to keep up with the bigger ones in my legs and lifting straps are just a normal part of weightlifting. Should I just start using straps and consider the issue resolved, or should I treat them as a temporary stepping stone while I exercise my gripping muscles to be stronger? If it helps, the weights that I am struggling to hold for more than a few minutes are 10kg dumbbells.