Dumbbell & Barbell Home Based Workout

Dumbbell and barbell home workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.

Workout Summary

Build Muscle
Split
Intermediate
6 weeks
3
45 minutes
Barbell, Dumbbells
Male & Female
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Workout Description

Dumbbell and barbell home based workout. This is a workout you can do at home, just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.

This is a 3 day home workout, so it's best for a Monday - Wednesday - Friday schedule. Each workout should take about 1 hour to complete. Abdominals have not been included, you should aim to work them twice a week with 2-3 exercises.

To get the most out of this workout we recommend you follow a bulking diet consisting of over 3500 calories per day and a lot of protein and complex carbohydrates.

Daily Workout Schedule:

Monday - Chest and Back
Chest
Exercise Sets Reps
Chest Dips or bench dip 4 MAX
Deep Push ups (with hands on dumbbells) 4 12
Dumbbell Flys 3 10
Back
Exercise Sets Reps
Bent Over Barbell Row 4 10
One Arm Dumbbell Row 4 10
Upright Row 3 8
Notes
If you have access to a chin up bar I strongly recommend you add chin ups or wide grip pull ups as your first back exercise. Chin ups are the #1 exercise for building back width.

Tuesday: Rest Day

Wednesday - Legs, Including Calves
Legs
Exercise Sets Reps
Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlifts 3 10
Standing Calf Raise (holding dumbbell) 5 12,12,10,8,8

Thursday: Rest Day

Friday - Shoulders and Arms
Shoulders
Exercise Sets Reps
Military Press 4 8-10
Dumbbell Lateral Raise 4 12
Bent Over Reverse Fly 4 12
Arms
Exercise Sets Reps
Barbell Bicep Curl 5 10
French Press 5 10
Notes
For more dumbbell/barbell exercises for arms check out the bicep exercises and tricep exercises sections of this site.

Saturday and Sunday: Rest Days

502 Comments+ Post Comment

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Posted Wed, 08/19/2020 - 03:05
Mahin

The work with one full day of rest in between is excellent.
But people have to choose their own core strengthening exercises themselves.

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Posted Sat, 06/27/2020 - 11:27
Roger

What can I do in place of squat? I don't have a squat rack at home. Thanks!

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Posted Mon, 08/10/2020 - 09:19
Yoshi

Hey Roger.

Choose a weight that you can clean up to a front squat position (if you can press it behind your head, even better), and perform split squats. This will allow you to still "squat", but divides the weight so you can get it up and perform single-leg movements.

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Posted Tue, 06/23/2020 - 11:46
Naveen

Hello, I am a beginner and have been doing pushups at home from last one month. Since I can not join a gym right now. So I bought dumbbells and barbell to do exercise at home. Can you please suggest me first month full workout for man with dumbbells and barbell to do at home. I found some training programs for beginners but they include gym machines. Kindly provide a program like above.

Thanks

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Posted Mon, 08/10/2020 - 09:20
Yoshi

Hey Naveen

I recommend following the above workout as closely as possible. Let me know if you need any exercise substitutions, or have any technique questions.

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Posted Fri, 06/05/2020 - 17:34
Jacob Mckenzie

Hello, I’m within the age bracket 16-21 and weigh 70kg (154lbs) how much should I be lifting on both dumbbells and barbell?

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Posted Wed, 05/27/2020 - 20:06
Gabriel

Hello. My plan is to lose fat and build muscle. Can i use this work out on Monday Wednesday and friday and add low intensive cardio on off days?

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Posted Fri, 05/29/2020 - 14:55
Daniel_M&S

Hey Gabriel - yes, you can do cardio on the off days

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Posted Sat, 05/30/2020 - 08:02
Gabriel

Thank you so much sir ❤

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Posted Tue, 05/12/2020 - 00:57
Kaydeejj

One more question...

Are trap workouts necessary? For the chest and back workout on Monday’s, can I skip traps?

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Posted Fri, 05/29/2020 - 13:51
Daniel_M&S

Hey Kaydejj - you do not need to do the exercise if your traps are too big. Just be aware that if you do not work traps consistently and continue to work the other muscle groups you may end up with an imbalanced physique.

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Posted Wed, 04/29/2020 - 15:05
Kaydeejj

How long should you rest between each set on this routine?

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Posted Mon, 05/04/2020 - 11:10
Daniel_M&S

30 seconds should be plenty.

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Posted Tue, 04/28/2020 - 01:00
Kaydee

Is this a routine to do for 6 weeks?

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Posted Mon, 05/04/2020 - 11:11
Daniel_M&S

Yep. Do the routine for 6 weeks then progress onto another routine.

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Posted Sun, 09/29/2019 - 09:39
Hoang

Can I ask some question. What can I do when warm up before workout and stretches after ?
I mean I already know and have some warm up sets like 30%, 50%, 70%.But what can I do before and after them?

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Posted Tue, 03/26/2019 - 08:07
Neitana

On monday for chest the first workout says do dips or bench dips 4 sets of ? max reps when you say do max reps do u mean do as many as possible

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Posted Wed, 03/20/2019 - 01:13
Ashish

Hello again !
I was wondering if you could suggest a plan as an upgrade after completing this one.
Thanks

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Posted Wed, 03/20/2019 - 11:38
JoshEngland

Hi Ashish,

We've got plenty of great ones here: https://www.muscleandstrength.com/workout-routines

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Posted Tue, 03/19/2019 - 12:41
Harry

Great workout been using for about 4 weeks with a new diet and already seeing good results. Paired this with an ab workout and it’s awsome!

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Posted Sat, 09/19/2020 - 12:40
Corey

what ab workout did u do?

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Posted Mon, 09/21/2020 - 10:00
Marina_M&S

Hey Corey- check out the link here for tons of free ab and core workouts: https://www.muscleandstrength.com/workouts/abs

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Posted Sat, 02/23/2019 - 01:05
Ashish

I have been following this plan for 6weeks now....should I switch to a different workout or stick with this ?

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Posted Mon, 02/25/2019 - 09:18
JoshEngland

Hi Ashish,

If you're still seeing results, you can stick to this program. If not, you can switch programs.

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Posted Tue, 01/29/2019 - 14:37
Suge

Hello,

I'm currently doing the Keto diet to drop weight. I play tennis (weight is keeping from doing things), I am not looking for bulk, I'm looking for tight and lean for speed and agility. If Bruce Lee was a 1 and ArnoldS was a 10, I'm looking to be about a 3.5. Do I just do high reps and low weight? Once my body/muscles adjust do I up the reps or slightly elevate the weights? I'm currently walking to aide in dropping fat and cardio.

Thanks
Suge

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Posted Tue, 12/12/2017 - 21:31
Munna

Hi sir,
I don’t have actually lots of strength
So is it okay to take rest 2 to 3 minuets between every set?
And also is it okay if i do barbell biceps curl 1 set and then do french press and again barbell biceps curl??
Or I should finish first 3 set of barbell biceps curl and then start french press??
Pls sir let me know
Cz I can’t afford gym
So u r the only one my hope
Thanks

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Posted Wed, 12/13/2017 - 10:34
JoshEngland

Hi Munna,

Yes, both of these are fine to do with this particular program. I would recommend trying to lower the time periods you take to rest as you progress with the program.

Hope this helps!

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Posted Tue, 05/28/2019 - 14:58
JoshEngland

LOL - thank you, Acers! As long as I'm helping people and they apply it, that's the only thank you I really need.

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Posted Wed, 05/22/2019 - 11:57
Acers

Thank you Josh on behalf of all the people who failed to thank you.

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Posted Tue, 02/16/2016 - 23:26
joypmor

Is this routine okay for a 54 year old female beginner? I only have barbells and dumbells so this seems workable for me. I would like to get lean and build muscle as well. I have 24% of bodyfat and aim for 15-19%. What else can I add to achieve my goal?

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Posted Fri, 10/30/2015 - 03:28
ASH

have started a week ago since i had a major injury from a car accident a year ago,had to quit gym. looking forward in seeing results with this program. i must say i was sore on every muscle targeted after workout "means that it works.
will keep you posted on my and my gym buddy's progress.

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Posted Mon, 07/20/2015 - 05:30
sachin shinde

I was searching for it from long time.I fulfill now.thanks!

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Posted Fri, 04/24/2015 - 10:13
P.J.

Hi Steve, Great article. Would it be ok to bench press on Monday? Would you add it to program or replace something? How many sets and reps?

Thanks

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Posted Sun, 02/01/2015 - 15:50
Theo

hey steven, im a sophomore right now and I am trying to build muscle for the next football season. do you have any tips for me to add with this workout schedule. mind you I have an extremely low budget. thnx

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Posted Sat, 01/10/2015 - 12:53
fjvgxhchhd

Abs are Absent!

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Posted Tue, 01/06/2015 - 06:02
PJ

Would it be alright to swap the dips for dumbbell bench press on chest day?

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Posted Fri, 11/14/2014 - 14:11
joshua

I really found needfull and usefull if you want results in your daily exercise routine.

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Posted Thu, 11/13/2014 - 19:21
Pat

Why no bench press?

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Posted Mon, 10/27/2014 - 04:34
Dave

When it says to do chin-ups if possible, would you do that first and then the other three back exercises or would you substitute an exercise for it. And how many sets and reps would you recommend of chin-ups.
Thanks

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Posted Mon, 10/27/2014 - 09:02
Steven

Do chinups first, then follow them up with only one of the row variations. 3-4 sets should serve you well.

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Posted Wed, 09/24/2014 - 14:34
saurabh

sir i have only barbell rod how do uper chest worckout

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Posted Wed, 09/24/2014 - 14:34
saurabh

sir i have only barbell rod how do uper chest worckout

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Posted Wed, 09/24/2014 - 14:34
saurabh

sir i have only barbell rod how do uper chest worckout

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Posted Wed, 09/24/2014 - 14:34
saurabh

sir i have only barbell rod how do uper chest worckout

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Posted Wed, 08/20/2014 - 06:24
remo

hay i wondering this program better then Dumbbell & Barbell Mass Workout?? because i flowing Dumbbell & Barbell Mass Workout now 3rd week, i seen best result with that , maybe this program give more best result then that? and more wight give bulk mass?

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Posted Sun, 06/01/2014 - 13:02
Luke

This workout isn't possible without plenty of other equipment!

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Posted Thu, 05/15/2014 - 20:54
serg

how long should i wait between each exercise?

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Posted Sun, 05/11/2014 - 17:27
Joe Rawlings

I am 16 years old and weight 160 pounds. I was wondering how much weight I should use?

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Posted Mon, 03/31/2014 - 13:07
Kaddie

hi steve,
i m a skinny guy lookin to gain mass. would this routine help me if i follow it on wednesday n saturday( 2 days a week). Are there any other routines to gain maximum mass?
( Note: I do not want to use any supplements , wanna gain natural mass).

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Posted Wed, 03/12/2014 - 10:53
Brandon

I have just started getting back into shape. I have thrown a bunch of exercises together myself but went looking for a better more organized workout plan. This looks great and incorporates a lot of the exercises I am already doing. The only concern I have is no bench pressing? It is just in my head that bench pressing is essential. Should I ignore my gut feeling or work it in? If so how and when?