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Workout Summary
Build Muscle
Split
Beginner
10 weeks
3
45 minutes
Dumbbells
Male & Female
Download WorkoutWorkout 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 |
1.2K Comments+ Post Comment
Been seeing some solid results with this program, have three more weeks left. I am planning to purchase a barbell and some heavier Dumbbells. Is there a program where I can build muscle while I'm cutting down my weight with a barbell, Dumbbell, and bench only. I plan to get more equipment over time, but would love of a nice routine with what I have, that's more intermediate.
Hey Onyx - check out this one: https://www.muscleandstrength.com/workouts/dumbbell-barbell-mass-workout...
How can I add in a little cardio to this
Hey troy - you can add in cardio after your workouts.
What should my weights be starting out, and how much should I increase weight as i progress?
Hey sam - weights will vary from person to person. You should use a weight that is challenging but can be moved safely with proper form for the given number of reps.
Hello, my goal is to gain as much weight as i can is this program better for my goal then 3 day full body dumbbell workout?
Hey David - I'd stick with the 3 day full body workout
Can I switch the order of the days? Like I wanna do leg and shoulder day on the second day instead of the third. Will that be a problem?
Hey Wic - yes, you can switch up the order.
Hello,I did some training a few years ago for a couple of months and now I want to get back on it and build muscle. I am unsure of which programme to start with. This one has caught my eye along with the following
Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine - Josh England
Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout. Josh ENgland
Dumbbell Only Home Or Gym Full Body Workout (Steve Shaw)
Anyone have any advice on which is best or which they have tried and seen most results with?
Thanks
Hi!
How much are the rest between reps and reps?
Thanks
Hey Florian - rest can be 30-90 seconds
Are there any exercises I could do between rest days?
Hey Mike - rest days are meant to be just that, rest days. You can do some active recovery like going for a light walk or run, a hike, or a casual bike ride.
I was curious if there was a program that focused on fat loss/building muscle maybe unilateral and dual Dumbbell motions. I have a light bench 2 20lb dumbbells and a single 45 lb dumbbell. I'd like to utilize both and gain more strength with the 45lb Dumbbell if possible.
Hey Ahmad - check out this program: https://www.muscleandstrength.com/workouts/single-pair-dumbbell-bodyweig...
I have one week left of this routine, i am trying to build muscle but i have dumbbells, barbell and a bench what new routine will be good to go to next that will allow me to build muscle.
Hey gregory - how many days per week are you wanting to work out?
Thanks for the reply Abigail, at the moment I would like to work out 4-5 times a week.
Check out this one: https://www.muscleandstrength.com/workouts/dumbbell-barbell-mass-workout...
Yea that looks good thanks.
I perform all these sets to failure on the last reps but I still dont feel much muscle soreness after my workouts. Why?
Hey matt - check out this article on lifting to failure: https://www.muscleandstrength.com/articles/complete-guide-to-training-to...
Is it possible to shorten the rest days if I feel confident without as many, and doing these workouts closer to each other?
Hey Robert - it is not recommended to alter the program.
I have a few weeks left and have gained a good amount of muscle mass. What would be a good dumbbell workout next for weight loss?
Hey Adam - check out this one: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout. Remember, diet plays the largest factor in losing weight.
I've read the past comments that I'm supposed to do this workout program with multiple dumbells at varying weights. I only have two pairs (a 10-lb pair and ~5-lb pair). Will this be sufficient enough to be able to build muscle? (Female looking to build muscle and lean down; comfortable using weights and bodyweight exercises)
Hey mantaxray7kz - check out this workout: https://www.muscleandstrength.com/workouts/single-pair-dumbbell-bodyweig...
What does 4 sets, 12, 10, 10, 8 mean?
I'm assuming it means 12 lifts, 10 lefts, 10 lifts & 8 lifts and repeat 4 times?
What guidance on weight would you give for each?
Hey Andrew - exercises denoted like 4 sets & 12, 10, 10, 8 reps means the following:
Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
For weights, you should choose something that you can move safely and with correct form for the given number of reps.
Thanks - and do you do all of the exercise before moving on to the next?
i.e. do all the four sets of Dumbbell Lunge before moving to the 3 Dumbbell Step Ups?
Correct
Hey is this workout good for those putting on more size when trying to gain weight?
Hey Teddy - you may benefit more from a push, pull, legs split where you're hitting each muscle group twice in a 7 day period. Check out this one: https://www.muscleandstrength.com/workouts/5-day-push-pull-legs-workout-...
Hey thanks, but is there any home workouts just using dumbells for mass gain. I'm trying to put on more size.
Yep! We have a whole series of dumbbell only workouts ranging from 3 days per week to 6 days per week. Check out the 5-day program here: https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-s...
Hey, I got adjustable dumbells. Do you recommend me increasing or decreasing the weights for specific exercises? And or do I increase or decrease the weights for each set?
Let me know, ty in advance!
Hey Tristan - as the reps go down, you'll increase weight. Your weight will vary from exercise to exercise.
What is the idea around lower reps, increase of weight? Is there a study proving this is the best way or something? If I'm honest I would rather do straight sets so I don't need to adjust the weights every time.
Hey Tristan - increasing weight as the reps decrease is a style of training called pyramid training. This forces the muscles to work through all the different rep ranges (ie. hypertrophy, strength)
Might I ask on any suggestion on how I can fit abdominal workouts in this? since this doesn't have any, I'm not sure how to keep all of this along with additional abdominal exercise within the 3 days, and I can't have 4 days as of now.
Hey Lawrence - you can do a few sets of abdominal exercises after these workouts.
After the 10 weeks is over what should I do next?
Hey Gregory - what're your goals? Fat loss? Muscle building? Strength?
Muscle building and strength
Check out this one: https://www.muscleandstrength.com/workouts/phul-workout
Rest time between sets?
Hey Colin - rest between your heavier, compound movement sets will be 1-2 minutes. For other sets, rest will be 45-60 seconds.