Frankoman's Dumbbell Only Split

A dumbbell only workout for home or the gym that will pack on muscle mass. This routine was designed by Frankoman from team Muscle & Strength.

Workout Summary

Build Muscle
Split
Beginner
10 weeks
3
45 minutes
Dumbbells
Male & Female
download pdfDownload Workout

Workout 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

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Posted Mon, 04/19/2021 - 05:01
Onyx

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.

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Posted Mon, 04/19/2021 - 09:42
Abigail_M&S
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Posted Sat, 04/17/2021 - 11:38
troy

How can I add in a little cardio to this

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Posted Mon, 04/19/2021 - 09:41
Abigail_M&S

Hey troy - you can add in cardio after your workouts.

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Posted Mon, 04/12/2021 - 02:38
sam

What should my weights be starting out, and how much should I increase weight as i progress?

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Posted Mon, 04/12/2021 - 10:06
Abigail_M&S

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.

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Posted Sun, 04/11/2021 - 18:11
David

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?

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Posted Mon, 04/12/2021 - 10:14
Abigail_M&S

Hey David - I'd stick with the 3 day full body workout

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Posted Fri, 04/09/2021 - 13:43
Wic Flair

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?

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Posted Mon, 04/12/2021 - 10:15
Abigail_M&S

Hey Wic - yes, you can switch up the order.

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Posted Sat, 04/03/2021 - 00:03
Vallillo

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

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Posted Tue, 03/16/2021 - 15:38
florian

Hi!
How much are the rest between reps and reps?
Thanks

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Posted Wed, 03/17/2021 - 10:41
Abigail_M&S

Hey Florian - rest can be 30-90 seconds

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Posted Wed, 03/10/2021 - 16:27
Mike

Are there any exercises I could do between rest days?

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Posted Thu, 03/11/2021 - 09:12
Abigail_M&S

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.

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Posted Thu, 03/04/2021 - 20:51
Ahmad Hussain

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.

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Posted Fri, 03/05/2021 - 09:47
Abigail_M&S
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Posted Fri, 02/26/2021 - 20:13
gregory

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.

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Posted Mon, 03/01/2021 - 10:49
Abigail_M&S

Hey gregory - how many days per week are you wanting to work out?

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Posted Mon, 03/01/2021 - 10:55
gregory

Thanks for the reply Abigail, at the moment I would like to work out 4-5 times a week.

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Posted Mon, 03/01/2021 - 10:58
Abigail_M&S
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Posted Mon, 03/01/2021 - 11:01
gregory

Yea that looks good thanks.

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Posted Tue, 02/23/2021 - 12:48
matt

I perform all these sets to failure on the last reps but I still dont feel much muscle soreness after my workouts. Why?

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Posted Wed, 02/24/2021 - 09:58
Abigail_M&S

Hey matt - check out this article on lifting to failure: https://www.muscleandstrength.com/articles/complete-guide-to-training-to...

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Posted Sat, 02/20/2021 - 00:33
Robert

Is it possible to shorten the rest days if I feel confident without as many, and doing these workouts closer to each other?

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Posted Mon, 02/22/2021 - 09:44
Abigail_M&S

Hey Robert - it is not recommended to alter the program.

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Posted Mon, 02/08/2021 - 14:58
Adam

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?

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Posted Tue, 02/09/2021 - 11:24
Abigail_M&S

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.

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Posted Sun, 01/31/2021 - 03:05
mantaxray7kz

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)

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Posted Mon, 02/01/2021 - 10:27
Abigail_M&S
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Posted Sun, 01/10/2021 - 18:14
Andrew

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?

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Posted Mon, 01/11/2021 - 12:51
Abigail_M&S

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.

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Posted Sat, 01/16/2021 - 15:48
Andrew

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?

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Posted Mon, 01/18/2021 - 09:30
Abigail_M&S

Correct

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Posted Thu, 01/07/2021 - 07:51
Teddy Smith

Hey is this workout good for those putting on more size when trying to gain weight?

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Posted Thu, 01/07/2021 - 09:58
Abigail_M&S

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-...

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Posted Thu, 01/07/2021 - 10:10
Teddy Smith

Hey thanks, but is there any home workouts just using dumbells for mass gain. I'm trying to put on more size.

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Posted Thu, 01/07/2021 - 10:32
Abigail_M&S

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...

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Posted Mon, 01/04/2021 - 14:49
Tristan

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!

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Posted Tue, 01/05/2021 - 09:49
Abigail_M&S

Hey Tristan - as the reps go down, you'll increase weight. Your weight will vary from exercise to exercise.

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Posted Thu, 01/07/2021 - 13:38
Tristan

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.

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Posted Fri, 01/08/2021 - 09:17
Abigail_M&S

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)

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Posted Mon, 12/21/2020 - 04:00
Lawrence Visarra

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.

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Posted Mon, 12/21/2020 - 10:29
Abigail_M&S

Hey Lawrence - you can do a few sets of abdominal exercises after these workouts.

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Posted Wed, 12/02/2020 - 12:04
Gregory

After the 10 weeks is over what should I do next?

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Posted Thu, 12/03/2020 - 11:40
Abigail_M&S

Hey Gregory - what're your goals? Fat loss? Muscle building? Strength?

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Posted Sat, 12/05/2020 - 15:00
Gregory

Muscle building and strength

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Posted Mon, 12/07/2020 - 08:48
Abigail_M&S
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Posted Wed, 11/25/2020 - 16:25
Colin

Rest time between sets?

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Posted Mon, 11/30/2020 - 09:20
Abigail_M&S

Hey Colin - rest between your heavier, compound movement sets will be 1-2 minutes. For other sets, rest will be 45-60 seconds.