Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout30 minutes
- Equipment RequiredBodyweight, Dumbbells
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Stuck at home and only have dumbbells? Maybe you're in a rut and what to try something different?
The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. This workout can be run for an extended period of time. As long as you are experiencing strength and muscle gains, stick with this routine! Here are some key elements to maximizing progress:
- Progression. Never waste a set. Always push for more reps on every set using good form. When you can hit the top level of the recommended rep range on your first set of an exercise, add weight! This means that if an exercise calls for 3 sets of 6 to 12 reps, and on your first set you can perform 12 reps, add more weight the next time you perform this exercise.
- Failure. Do NOT train to failure. Train to the point where you believe you might fail if you attempt another rep.
- Food. You MUST eat more then it takes to maintain your bodyweight to pack on muscle mass. If you do not do this, you may add strength, but it will be very difficult to add muscle.
A note for women: Women can perform this workout. Recommend rep range is 10 to 15 for most sets.
You will be working out 3 days per week - Monday, Wednesday and Friday. Do not add additional exercises into this workout. Cardio can be performed first thing in the morning, or post-resistance training.
Recommended: Need help building muscle? Take our Free Muscle Building Course
Monday - Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat | 3 | 6-12 |
| Dumbbell Bench Press | 3 | 6-12 |
| One Arm Dumbbell Row | 3 | 6-12 |
| Standing Dumbbell Curl | 3 | 6-12 |
| Two Arm Seated Dumbbell Extension | 3 | 6-12 |
| Sit Up | 3 | 10-25 |
Wednesday - Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Step Up | 3 | 6-12 |
| Dumbbell Stiff Leg Deadlift | 3 | 6-12 |
| Seated Dumbbell Press | 3 | 6-12 |
| Standing One Leg Dumbbell Calf Raise | 3 | 10-20 |
| Dumbbell Shrug | 3 | 10-15 |
| Dumbbell Side Bends | 3 | 10-15 |
Friday - Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Lunge | 3 | 6-12 |
| Dumbbell Floor Press | 3 | 6-12 |
| Wide Grip Pull Up | 3 | 6-12 |
| Standing Hammer Curl | 3 | 6-12 |
| Lying Dumbbell Extension | 3 | 6-12 |
| Lying Floor Leg Raise | 3 | 10-25 |
Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!
2.2K Comments
I'm 5'9 and 58kg. As you can see I'm underweight. I look skinny and since my job is sitting on chair for 12-16 hours a day, my tummy has started expanding not much but noticeable in pictures. I admire the physics of celebrity models though I don't want to go that far, I would like maintain a healthy and strong body. Can you please tell me if this workout programme is for me and also give me some nutrition/supplement advice. (note: I am doing home workout with 10kg dumbells)
This program would suit you very well for your goals. As for nutrition, we have a guide that can help you get leaner.
https://www.muscleandstrength.com/expert-guides/fat-loss
After you get leaner, you may want to start building muscle, which you can do with help from this guide.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Hi, I am on the skinny side weighing about 50kg right now. Is this plan suitable for me to gain some muscles as my main goal to start workout is cricket. I want to bowl better than current form and so I was wondering workout a few days a wekk may help but I also want to gain some muscles. Please let me know.
Hi Oum, this would help you as long as your nutrition program supports muscle building goals. I do think a program would help you with bowling goals as well. Feel free to take it on and check back in with questions along the way.
Hello,
I'm wanting to continue building muscle while only working out 3 days a week. I've been on the frankomans dumbbell only split program for about 6 months now with decent results, but I need to change it up as i feel I've hit a plateau. I'm 6ft at 188lbs using only dumbbells because that's all I have access to and i have a pullup bar. I do my best to eat a surplus of 3k kcal. a day as well as roughly 180g protein. Would you recommend this workout if I want to continue my gains? Will this also help me build up my chest?
Hey Dennis, this one could potentially be another option for you. It will definitely help with your chest gains. Whichever one you pick, you can't go wrong!
Would it be bad to run this program every other day? So every week would go back and forth between 3 and 4 days of workouts.
Hey Ray, I see no problems with that. As long as you feel properly recovered by the next workout, go for it!
I see where it says do not add any exercises to this, but is this enough for building up chest?
Hi Michael, it will be enough for this program. You may find that you eventually need to bump up to something with more volume later on.
After 8 weeks can I do one week off of lifting and do the plan agian, of course upting weights? Thanks
You sure can, Gio! Go for it, and please check in with updates. We love reading how our readers are doing with these workouts.
Hi! I have access to dumbbells, a cable machine, leg extension/leg curl machine, and Lat Pull Down. Could I substitute some of the workouts with machines as long as they match the target muscle group? Thank you for your time!
You sure can, Tanner! These were made for those that only had dumbbells, but you can definitely make changes or additions based on what you have. Hope this helps!
Good evening. I have full body dumbbell workout for a while. I have done it as is and have done it as a circuit. I am wondering if I could do it as a pyramid starting at 1 rep and working up to 10 reps of each exercise.
I think you could do that if you liked, Charlie. It would provide a unique challenge.
Thank you
I can’t do the Dumbell step up due to my home setup, it’s too dangerous. I also cannot do a pull up due to having to access to a pull up bar. What can I substitute them with?
Also, can I sub the bent over row/deadlift with barbell variants? Where can I throw in lateral raises?
Hi J, let me know what you have access to and if you have any injury issues I should know about. That will help me make the best recommendations.
You can throw in lateral raises anywhere you like on this. If side delts are a weak point for you, do them twice.
Sorry for late reply. I have adjustable dumbbells (As I said, I think) that take a long time to screw in, and have very steep increments. Lightest weight is 16, next is 27, then 38. So on. So lateral raises are hard.
Progressing from 27-38 was hella steep and I feel going to 49 will be downright dangerous, so I’m at a loss on how to progress properly too
Got it. Pullovers in place of pullups.
When it comes to the exercises you cannot increase weight, do the reps slower with the weight you can do. So, using lateral raises for instance. If you can do 16's, then do the first set with traditional speed, the second set with a brief hold at the top, then the third set with a brief hold and longer negatives. This will help with overload without changing weight.
Stepups - cut rest time between sets or do more reps with the weight you can do. That would be my suggestion there.
Barbell versions, go for it!
Is this workout suitable for women wanting to build lean muscle?
Hi Ama, I believe it would be great for women looking to build lean muscle. If you choose to try it, feel free to come on back if you have questions along the way.
Thanks for reading M&S!
Is it okay if I do 1 set less per workout if it seems too much till I get in better shape?
That is just fine, Cameron. Go at your own pace until you improve.
Also im a skinny fat with very less muscle mass and less strength so what should I do? Eat a lot of food and bulk and then cut or gain muscle while losing fat or going on cut. Which one is better and easier for gaining strength and muscle or is there any other way? Please help me im confused
I suggest focusing on the cut and getting lean. Then, when you shift to building muscle, you can see the results as they come.
So it said to add weight if you can hit the highest rep, but I only have 5kg(11 pound) dumbbells So can I just do as many reps as i can instead of adding weight.
Hi Atulya, you can slow the reps down to make the weight more challenging. If you can do up to 10 seconds per rep and still hit the top end, then add reps until you can buy more weights.
Hello,
When it says to add weight if you can hit the highest rep on the first set the next time you do the exercise does that mean to add weight on the very next set or add it the following week?
Either way would work, Nathan. If you feel you got it in you, go for it. If not, wait until the next time.
What about forearms? I don't see a lot of forearm exercises. Just the Standing Hammer Curl. My concern is that my forearms would be underdeveloped. Thanks.
You can add wrist curls and reverse wrist curls if you want, Emmanuel. That said, if you focus on using the tightest grip possible, the forearms will feel the effects.
Hello everyone, I'm running this workout right now but I'm searching for another one more challenging because I'm lifting weights for 2.5 years now and be supposed that I'm not begginer. So, my questions are, what can i make to do this workout more challenging? or, Which workouts are suitable for intermediate lifters?
Important note: I only have Dumbbells, bands and bench in my home and i don't want to go to a gym currently.
Thanks in advance.
Thanks for reading M&S, Peter. This link may help you find your next program, but if not, let me know and I will see what I can find.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Thank you for your response. I appreciate your help. I take the point from this link but i didn't solve my problem. I am searching for an advanced only dumbbell workout for 3 or 4 days per week (better 3 days). If you have one I will be very thankful!
I will make that suggestion to my editor for a future article. Sorry we didn't have what you were looking for.
I echo this comment,what programme should we be looking at doing after this one? Perhaps a more advanced dumbbell only workout is available?
Have really been enjoying this thank you.
Still no advanced version yet, but you can pair up exercises and do supersets or utilize other intensity boosters like drop sets and rest-pause on this one to make it more challenging.
This looks great. I am a 41 yr old male. Used to lift for 2-3 years in my mid-20s. Looking to build muscle primarily. This looks like a great routine for me to get back into lifting.
A couple questions:
1. I play adult league soccer every Tuesday. Burning around 600-700 calories, mostly in Zone 3, some Zone 4 HR. Given that fact, what days would you recommend I do this program? Is M-W-F still okay?
2. Would you recommend creatine? I am going to get about .8g per lb protein-wise. Should I preload with the creatine
Thank you!
Hey Drew, glad to know you're getting back into it, and honored you chose to check out M&S!
Short answers, yes and yes. Keep in mind that the lower body may feel the effects from the workouts, which may impact soccer for a while. Once you get used to training, this should not be an issue.
As for creatine, yes you can take it, but you don't have to load it if you don't want to. 5g post-workout should be plenty for you. Hope this helps!
Can I do HIIT or long cardio sessions on off days?
Make sure you give yourself at least one complete day off a week, Dave. Outside of that, I think you would be ok doing cardio on the other days.
Any suggestions if you don’t have a way to do the Wide Grip Pull Up?
Go with pullovers. Next best thing because you can get the deep stretch in the lats.
Btw where can I find progress pictures, just curious.
We don't have photos here. Users can post them on their own social media, and I will leave this up if people want to share their pages. We can't allow direct links, but they can share their @'s if they have progress photos.
Hello everyone, is it suggested to perform this workout on Monday, Wednesday and Thursday or Monday , Tuesday and Thursday? I want to avoid the training on Friday because i have an obligation that does not allow me to do that.
What's up, Peter? Thanks for reading M&S! You can train with either of those schedules, whichever will help you stay the most consistent.
Let us know your results from this once you finish it if you don't mind. Thanks for reading M&S!
Hello, I have been doing the 5 day dumbbell exercises for the past month and a half. I haven't seen any results yet. (I am 32, 5'11, 183 lbs.) I'm trying to lose weight and build strength, especially my back. I am pretty much a beginner when it comes to excercise. Should I stick to the 5 day or would this be a better option?