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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About The Author
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470 Comments+ Post Comment

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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?

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Posted Thu, 02/13/2014 - 06:15
Henry

Hi Steve I've been doing the Dumbbell & Barbell Home Mass Workout and I'm getting bored of it now and only really seeing results in my back and chest and nowhere else really. So are there any other workouts I can do with just barbells and dumbells ? Thanks

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Posted Mon, 02/10/2014 - 21:51
ahmed

what about abs in this program ?

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Posted Thu, 01/23/2014 - 14:46
andreo

hi sir, i would like to ask if it is ok to work out 4 days continuesly?
example; monday for bicep, tuesday for chest, wensday for shoulders, and thursday for triceps.
and then 3 days rest.
thanks for the reply sir.

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Posted Fri, 12/27/2013 - 15:28
Rasmus

Hi Steve im not strong enough to do pullups any tips on a exercise i can do with barbell or dumbell so i eventually can do pullups?

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Posted Fri, 12/20/2013 - 00:57
clay

If i am running 4-5 times a week do i need to do leg day? If not what could i change it for?

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Posted Sun, 01/19/2014 - 01:25
Castro

Good question, i would like to know this as well...

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Posted Wed, 12/18/2013 - 03:08
Jay

Hi Steve,
A question, would it bother, or would it be useless if I'd do more sets of any of the exercises?
As example instead of 4 sets, maybe 6 to 8 sets?
Or do I have to keep exactly the amount of sets you gave in the schedule?

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Posted Tue, 12/10/2013 - 14:07
Victor

Working out with routine, what will be your best foods to gain more muscle?? I wanna gain at least 20 or more. Any suggestions?

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Posted Tue, 12/10/2013 - 14:02
Victor

Working out with this routine, what foods do you think will be good to gain a couple of pounds of muscle??

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Posted Mon, 11/25/2013 - 03:13
James

Hi Steve,

What excersize's and when do you think we should do for Ab's, on top of this routine?

Appreciate your response.

James.

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Posted Mon, 11/04/2013 - 20:49
jin

On non-workout days, do you still need to eat 3500 calories? If not, how many calories would you recommend?

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Posted Sat, 10/26/2013 - 08:30
Josh

Because fuck abs!!

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Posted Fri, 10/11/2013 - 07:45
johny

Does this routine work on biceps as well?

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Posted Fri, 10/11/2013 - 03:01
johny

Does this routine work on biceps as well?

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Posted Fri, 09/13/2013 - 13:49
Caine McGinley

What weight do you use? A weight that you can only just manage 10 reps?

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Posted Wed, 09/11/2013 - 07:27
Ahmad

Hello,

Im looking to start this routine very soon at home, what kind of weight in KG should i be using for reps/sets? same on each rep/set or different?

Thanks in advance.
Ahmad

I am 34yrs age, 5.9", weigh around 60-65kg - beginner

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Posted Sat, 08/31/2013 - 09:38
Tom

Whenever I workout my arms and shoulders with this routine I am not sore, but when I do chest back and legs they are sore for like 2-3 days am I doing something wrong?

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Posted Fri, 08/16/2013 - 23:44
John Vergara

Hi, could I add two more exercises for arms (one more for biceps and one more for triceps) on friday? wich exercises work well and how many reps/sets?
thanks a lot!

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Posted Thu, 08/29/2013 - 16:35
Rory

There is plenty of arm work on this workout just focus on getting stronger on bench press rows and shoulder your biceps and triceps will have no choice but to grow

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Posted Wed, 08/07/2013 - 16:22
Jimmy Bob

How long are the break durations between sets?

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Posted Thu, 08/29/2013 - 16:36
Rory

2 mins between sets, up to 5 mins for deads and squats

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Posted Thu, 07/18/2013 - 21:05
AJ

What weight exercises would help for abdominal weight loss?

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Posted Sun, 07/14/2013 - 07:23
Matt

Hi Steve, Would this plan work for someone who can't afford to get supplements? Also what sort of diet would you recommend for someone looking to gain lean muscle bulk?

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Posted Wed, 07/10/2013 - 06:23
matty1834

Can someone help me out, I have recently started weight training. I am currently training 6 days a week for about 20 mins a day. I have noticed big gains in my triceps and shoulders but don't seem to be getting gains in my chest, lats and traps. Anyone that could help me would be great. Thanks.

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Posted Wed, 07/03/2013 - 06:18
Chicka

Hey just wondering will any of these exercises stunt your growth?

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Posted Fri, 06/21/2013 - 18:35
Kevin

Should I do one set of each exercise before starting the second, or do like all sets of the chest then all sets of the back etc?

Also, I have a bench press at home and would like to continue using it, is there anyway I could work that in with this routine?

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Posted Mon, 06/17/2013 - 09:02
Dave

Hello, would this workout be recommended combined with cardio for fat burning, reducing the sets to 3 sets with good nutrition of course ?

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Posted Fri, 06/14/2013 - 21:42
Csaba

I will be starting this exercise in 2 weeks and in preparation for it I compiled my meals that I will be eating for the 1-3 month bulking cycle that I will do. I am 5'11 185lbs with 16%body fat. My goal is to build lean muscle mass while getting to 8-10% body fat. In addition to this exercise I will do cardio on Tuesday and Thursday to get lean. The cardio will include either 20 minutes of stationary biking, abs and/or 10-15 minutes of jump rope. This is what my bulking diet looks like.

Meal 1 Breakfast 7-7:30am - 1 cup old fashioned oats, 2 scoops ON whey protein, 1 cup 1% fat milk, half a cup of fresh strawberries or blueberries.

Meal 2 10-10:30am - 6oz chobani plain yoghurt, 2 tbsp. smuckers natural peanut butter, 1 mozzarella string cheese, 1 plain rice cake, 2 boiled eggs

Meal 3 1-1:30pm - 3 cups cooked spinach or 2 servings of broccoli or 2 servings of brussels sprouts or 1 big bowl of chopped green peppers, tomatoes, cucumbers, scallions, 2 tbsp olive oil, a quarter avocado- this would be the carbs and the protein would be 8oz 99% lean turkey or 8oz chicken breast or 8oz fish and 4-5 egg whites scrambled and 1oz raw almonds.

Meal 4 4-4:30pm - 1 cup tuna salad that includes(green peppers, olive oil, mayo, and onions) 1 plain rice cake, 100grams of baby carrots and 1oz raw almonds

Meal 5 7pm pre workout - Shake that consists of 1 cup oats, 1 cup 1%milk, 2 scoops ON whey protein, half a cup mixed frozen berries

Meal 6 9pm post workout - 5g creatine, 12 oz water , 3 and a half scoop Universal Real Gains Vanilla, half a cup mixed frozen berries

Meal 7 10pm before bed - 1 cup daisy low fat cottage cheese with cinnamon powder and 1 tbsp. flax seed

In addition I drink 3-5 liters of water a day and started taking a high quality multi vitamin and RXOmega- 3 Factors Epa 400mg / Dha 200mg softgels

I would like to know from experienced body builders if this is a good muscle mass building diet or if I need to add or take out carbs/fats/protein from my meals. I don' t build muscle easy at least not in the past and my diet hasn' t been as clean as now. What can I expect as far as gains go in the next 1-3 months with this exercise plan and diet? Thanks for all your feedback
Csaba

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Posted Wed, 06/12/2013 - 05:36
vince

Can I combine a pulley exercise to this program? I have a pulley system, dumbbells and barbells. One more thing, if it says back or chest, can I do or add other back or chest exercises to the program itself? I followed the program for a week now and I feel like somethings amiss. Please help a beginner.

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Posted Mon, 06/10/2013 - 12:20
Harry

Hi, I've just started doing this. I'm not strong at all really and I'm struggling to meet the target reps on the sets... Should I use less weight or keep on ploughing through even though I don't get the max reps?

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Posted Sun, 05/12/2013 - 07:04
Tan 66

i m 47 year old obese . shouid i increase the reps or sets.