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
3
Barbell, Dumbbells
Male & Female

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

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469 Comments+ Post Comment

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Posted Tue, 05/25/2010 - 22:23
Alex S.
I really like the way this looks. I will try and use it. However, is this routine effectively working the triceps?
Steven's picture
Posted Wed, 05/26/2010 - 09:46
Steven
There are 4 movements which directly stress the triceps...dips, military press, french press and pushups. So you will definitely get plenty of tricep stimulation from this routine.
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Posted Wed, 04/16/2014 - 18:21
Caleb
Hey I have abs and muscle and biceps and triceps and can u punch me and kick me and lick me I can do that to u please like punching u and kick u and lick u and wear underwear and wear a tank top and can u call me At 425-516-4745 and can u kick me with big giant under armour and can u bring a friend to with abs
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Posted Fri, 01/20/2012 - 21:31
joe mcmillan
Im in high school and this program does work.
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Posted Thu, 02/02/2012 - 12:56
David Duncan
I am in college at 45 yo and it works lol
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Posted Wed, 09/05/2012 - 00:19
steven sacks
I am 60 and play tennis. This workout seems what I need. My son had sent it to me. However, I need to start out more slowly because of a prior injury by a blunt instrument-a car. How do I taper or customize to my needs. thank you
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Posted Thu, 06/03/2010 - 15:53
Dan b
I am just getting started with body building and i was wondering how long should i follow this workout plan and what supplements should i take during it?
Steven's picture
Posted Thu, 06/03/2010 - 18:47
Steven
I would continue to follow it as long as you are seeing results. For supplements you will want a good whey protein, and it's also a good idea to use a quality multivitamin and fish oil for overall health.
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Posted Sun, 11/28/2010 - 19:48
Evan
take whey protien, creatine, and geatine. hav a balanced diet.
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Posted Mon, 06/07/2010 - 15:38
elijah
now for this workout, are you doin it as like a circuit? you know like doin deep push ups immediately followin the dips then as soon as you done with that doin the flys? or do you do all the sets for one excersize then move on to the next?
Steven's picture
Posted Tue, 06/08/2010 - 07:54
Steven
Hi Elijah...you perform all the sets for one exercise, then move on to the next exercise.
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Posted Mon, 06/07/2010 - 16:25
Alex S
This workout seems great and I tried it for the first week. I was very sore and felt like I worked hard. However, the rest time... waiting a whole week before working the chest again? Is this a good thing? I'm not criticizing, don't get me wrong, but is a week a good resting time between working muscle groups?
Steven's picture
Posted Tue, 06/08/2010 - 07:56
Steven
Many lifters grow very well training each body part once per week. If you would like to try training each muscle more then once a week, here are some recommend programs: http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html
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Posted Tue, 06/08/2010 - 18:26
Renee
Are these programs suitable for women? Although I have done a reasonable amount of gym work over the years, I havent done much recently. I am looking for toning, stength and fitness in preparation for the big 50!!! next year.
Steven's picture
Posted Wed, 06/09/2010 - 08:29
Steven
This would be a great workout for a woman. I would recommend using a slightly higher rep range...maybe adding 5 reps per set. And best of luck!
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Posted Fri, 06/11/2010 - 14:32
James
If you take it seriously and run this workout plan, alongside a muscle building diet as advised. You will see great results! Give yourself 12 weeks on the plan and see the difference yourself! I was getting compliments from male and female friends after approx 4/5 weeks of following the regime (DON'T FORGET THE DIET IS ESSENTIAL TOO) I very happy with the fact I have achieved BETTER results at HOME, than all of my friends that attend gyms and they pay in excess of £40 per month on gym fees! I spend my saved £40 per month on healthy food instead ;o) Work the plan to your personal limits... SET GOALS AND PUSH THEM TO THE LIMIT
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Posted Mon, 09/05/2011 - 19:23
joe
The problem I have with a "balanced diet" is you have guys telling you to consume at least 3500 calories a day, now you only work out 3 days a week. This just doesnt ad up to me.
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Posted Tue, 02/05/2013 - 19:08
Cody
The amount of calories you consume per day not only depends on your workout regime but also on your metabolism, vary the amount of calories you consume per day based on those factors.
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Posted Tue, 02/05/2013 - 19:09
Cody
The amount of calories you consume per day not only depends on your workout regime but also on your metabolism, vary the amount of calories you consume per day based on those factors. When I was swimming in high school my metabolism was so high that my nutritionist actually put me on an 8500-10000 calorie diet PER DAY.
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Posted Mon, 04/02/2012 - 02:58
Yuni
I am 42yo woman and has been going to gym for the last 4 years. I hired a personal trainer for almost 2 years. I noticed the difference of training alone and training with a PT. I stop hiring PT for a month already, and my body, I think, has been hunger for harder exercise. Today I found this article. After reading tru the article, now I am thinking about doing exercise on my own and quit my gym. You're right, I can allocate my membership for healthy food...; Thanks James. What a brilliant idea.
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Posted Sat, 06/12/2010 - 15:19
Daniel
Would it be okay to have leg day on Friday and shoulders and arms on wednesday? Or maybe leg day on Monday and chest and back on Friday? Or would I be overtraining my arms in I put chest and back day and arm day too close to each other?
Steven's picture
Posted Sat, 06/12/2010 - 20:19
Steven
That should work out ok. With the day of rest you should be fine.
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Posted Sun, 06/13/2010 - 07:59
spikiey
Hi looks like a good routine, is it ok to add 30 - 40 mins light arobics (cycling,crosstrainer or jogging) on sun, tues and thursday for overall fitness.
Steven's picture
Posted Sun, 06/13/2010 - 19:48
Steven
Absolutely!
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Posted Tue, 06/15/2010 - 03:30
Cam
hi steve, i was just wondering if this routine could be used for fat loss? i am not really sure as to which routine to choose because i want to lose fat and also build muscles. is this routine isnt ideal, could you please recommend some routines for me? thanks a lot
Steven's picture
Posted Tue, 06/15/2010 - 09:00
Steven
Virtually any resistance training routine will work when you are trying to cut fat, as long as you are pushing hard and trying to add reps/weight on every set. Regarding building muscle, it is virtually impossible to both build muscle and cut fat at the same time. I recommend picking a goal that is most important to you, and focus on that goal.
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Posted Sun, 01/09/2011 - 22:47
Chatham
I'm kind of confused with what you've said here. It is impossible to cut fat and build muscle? As you work out and gain muscle, wouldn't your body start building muscle, while using the energy from fat?
Steven's picture
Posted Tue, 01/25/2011 - 13:45
Steven
Hi Chatham, It's not as simple as that. You need an extremely precise diet to have a chance to build muscle while losing fat, and even then unless you're a beginner you probably won't have a prayer at doing both at the same time.
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Posted Wed, 01/26/2011 - 11:39
milan
Hey Steve!!I wanted to ask can i do on wednesday with legs biceps and then on friday with sloulders triceps??
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Posted Wed, 06/16/2010 - 00:43
Eric
I have access to a pullup bar so I was wondering how many sets and reps should be done to allow for maximum efficacy of workout?
Steven's picture
Posted Wed, 06/16/2010 - 10:52
Steven
I would recommend 3 sets of 8 to 15 reps.
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Posted Thu, 06/17/2010 - 07:10
neil
Hi, i am pretty new to all of this and really like your workout routine,however i dont really get for instance on a given day where it says for instance 4 sets 12 reps?? how long do i leave between each set?? do i do 1 of the sets on that particular excercise and then move on and do 1 set of the next excercise until i eventually get back to the first and do this inrotation until i have done all 4 sets,or do i do the 4 sets together at the same time and then move on to the next excercise?? sorry for the noob questions :D
Steven's picture
Posted Thu, 06/17/2010 - 07:52
Steven
In general, you rest up to 2 minutes between sets. For big lifts such as squat and deadlift you can rest 3 to 5 minutes between sets if needed. You perform all sets for a given exercise before moving on to the next exercise.
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Posted Thu, 06/17/2010 - 19:05
Andrew
Hi,I'm a pretty skinny frame and was looking to add a bit of muscle but I'm a complete beginner at lifting, and was wondering what sort of results I should be aiming for within a 12 week period. Thanks
Steven's picture
Posted Thu, 06/17/2010 - 19:16
Steven
Hi Andrew, Beginners who are eating to grow and lifting heavy can gain 10 to 15 pounds of muscle during their first year of training.
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Posted Fri, 06/18/2010 - 14:53
Jay B.
Hey my basement ceiling is too low for me is it okay to do some of these exercises like the french press for example on my knees?
Steven's picture
Posted Fri, 06/18/2010 - 15:00
Steven
I have a low ceiling and perform them seated on a bench.
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Posted Sat, 06/19/2010 - 12:04
Cam
Hey i was just wondering if i could replace the leg work outs with anything else because i have an injured knee and cant really do any of them
Steven's picture
Posted Sat, 06/19/2010 - 20:54
Steven
You could possibly do: Chest Back and Abs Arms
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Posted Tue, 06/22/2010 - 13:09
jg
when shoUld i work my ForearmS
Steven's picture
Posted Wed, 06/23/2010 - 09:52
Steven
If you wish to add forearms, here are some good exercises: http://www.muscleandstrength.com/exercises/forearms.html
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Posted Thu, 06/24/2010 - 12:49
MIke
Do you recommend any supplements for hard gainers that won't pack on the fat as well?
Steven's picture
Posted Mon, 06/28/2010 - 16:23
Steven
Hi Mike, Most hardgainers are hardgainers because they are undereating. How many calories do you eat per day?
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Posted Fri, 06/25/2010 - 18:13
neil
Hey guys. I am pretty new to bodybuilding.just started two weeks ago,i am 5' 11" and weigh 155pounds. i train mondays (chest,back) tuesday off wednesday( legs including calves) thursday off friday(shoulders,arms) sat/sunday off.basicly the workout plan on here. i take whey protein twice a day once morning and once straight after workout or on off days just once morning and evening. i take creatine 30 minutes before a workout per instructions on bottle and in the morning on off days.i guess what i am asking is is this enough to build a good amount of muscle.i feel like on my upper body that i recover pretty quickly (within a day or two) even tho i work the muscle groups to exaustion. then on my training schedule i have to wait a whole week to hit that muscle group again,is this not good or is it sufficient? my legs take a bit longer to recover so i am not as concerned about the week gap between working them again.but as for my upper body alot of sources say that a three day workout is sufficient,i would appreciate your opinions on the matter please. thank you in advance for the help.
Steven's picture
Posted Mon, 06/28/2010 - 16:22
Steven
Hi Neil, 3 days is plenty of training. Naturals tend to grow best on 3-4 days of training per week. Keep doing what you're doing!
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Posted Mon, 06/28/2010 - 15:12
ivan francisco
hello. just wanna ask if its ok to replace the chest dips and push up by bench and inclined bench press for the chess? youve mentioned that the dips and push up will stress the triceps, how bout if i change it to bench press, its still stress my triceps or just the chest only? thnx
Steven's picture
Posted Mon, 06/28/2010 - 15:44
Steven
That would work well.
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Posted Tue, 06/29/2010 - 16:14
Barb
Hi - I'm in a half marathon training program and we do track workouts on Tues (speed work), tempo runs on Thursday, and long runs on Sat. Would you still do Leg Work on Wed or would you switch it with another day?
Steven's picture
Posted Tue, 06/29/2010 - 17:18
Steven
Hi Barb, You could move the days around to better fit your schedule as long as you perform the workouts in the listed order.
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Posted Tue, 06/29/2010 - 22:03
jgari
FOR HOW MANY WEEKS SHOULD I WORK OUT USING THIS ROUTINE

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