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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!

Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise Sets Reps
Incline Dumbbell Bench Press 4 12,10,10,8
Dumbbell Bench Press 4 12,10,10,8
Dumbbell Flys 3 12
Triceps
Dumbbell Skullcrusher 3 12
Dumbbell Tricep Kickback 3 12
One Arm Seated Dumbbell Extension 3 12

Tuesday - Rest Day

Wednesday - back and Biceps
Back
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
Biceps
Incline Dumbbell Curl 3 10
Standing Dumbbell Curl 3 10
Cross Body Hammer Curl 2 10

Thursday - Rest Day

Friday - Legs and Shoulders
Quads
Exercise Sets Reps
Dumbbell Lunge 4 12,10,10,8
Dumbbell Step Up 3 12
Dumbbell Squat 4 12,10,10,8
Hamstrings
Dumbbell Stiff Leg Deadlift 4 12,10,10,8
Calves
Seated Dumbbell Calf Raise 2 15,12
Dumbbell Standing Calf Raise 2 12,10
Shoulders
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

 Saturday and Sunday - Rest Days

987 Comments+ Post Comment

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Posted Fri, 10/24/2014 - 09:20
Johnny Pickles

I am a pretty small guy trying to get into shape. I am 5'10 157lbs. I have been getting a lot of mixed reviews, is working each muscle group once a week going to be enough for a beginner trying to put on weight?

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Posted Fri, 10/17/2014 - 22:03
greg

45 years old. 15 years of inactivity. Recently recovering from rib/chest fracture 7 weeks ago... Wednesday Back/Bicept workout took 30 minutes. Used weight that was easy first few sets but ultimately fatigued the muscles to exhaustion by the end of set. Next day was fine. Thursday, 3 am woke up... couldn't straighten arms +pain. Is this normal for starting resistance training? Should I Lift through the pain, or wait another day until the pain/limited motion subsides?

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Posted Sun, 09/14/2014 - 06:14
LyNeil

i wonder how much calories can we burn with these exercise. does anybody know?

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Posted Thu, 08/21/2014 - 19:11
Bryan Dempsen

I have been doing this routine for 60 days now. I am starting to see results already. I am 40 years old this year and this is my first
Time doing extended weight training. I noticed this is a "beginner" routine. Should I look for something intermediate at some point or stay on this one forever. My goals are to build muscle to burn more at
Rest calories and to look better to woman.

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Posted Wed, 08/06/2014 - 02:56
Mohamed

If I do these exercise . It will help me to build muscle and loss some fat . And how many time it will takree to feel a result . My tall is 177 and my weight is 88 . And I want a program to help me in my eating .

At the end thank you for your help .

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Posted Mon, 08/04/2014 - 21:08
Oskars

Greetings!
This is my second week on this workout, and I wanted to ask a question about Day 1. I kinda fail to execute Skullcrusher properly (by fail I mean just cannot push out of me) for more than few reps with weights I can easily fulfill the rep count for Tricep kickback or Dumbbell extension. Am I doing something wrong, or is there a muscle/part of triceps that is radically weaker in my body, that I should pay special attention to?
Thanks.

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Posted Thu, 07/24/2014 - 07:29
Max

Any particular diet for this?

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Posted Mon, 07/14/2014 - 13:06
Michael

Are 10 pound dumbbells a good weight to use with this plan? I am pretty thin and that's all I have in my house.

Steven's picture
Posted Mon, 07/14/2014 - 13:28
Steven

No Michael. You will need progressive resistance, or the addition of weight over time, to maximize this program.

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Posted Mon, 07/14/2014 - 13:33
Michael

Ok I understand. Is that a weight I can start at though?

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Posted Fri, 07/04/2014 - 10:39
loco33

The number of reps and sets seems a bit high. Does it mean I have to use low weight in order to complete all sets and reps?

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Posted Fri, 07/04/2014 - 10:24
Yannis

You have included a dumbbell pullover exercise on Wednesday for the back. I think this exercise is for the chest ...or not?

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Posted Tue, 06/17/2014 - 10:47
Chrisy

How many weeks should i do this. Dont want my body getting used to this routine. Thanks email me back if you can

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Posted Mon, 04/28/2014 - 01:56
Derek Yew

I noticed that legs and shoulders share the same day, and I've seen video suggesting that legs should be on a day of its own. What are your thoughts on that?

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Posted Fri, 04/25/2014 - 10:25
Josephine Jones

Hello! I had a random question: is each set 12,10,10,8 (etc) a bulgarian or is it more one set is 12 reps, 2 10, etc adding weight? Thank you!

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Posted Mon, 04/14/2014 - 16:22
Sophie

I don't have a bench at home, could I use a physio-ball to also stimulate my core? If so, How do I adapt inclined exercises?

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Posted Sat, 04/12/2014 - 07:49
Rafiq

Wonderfull.......

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Posted Wed, 04/09/2014 - 19:55
Justin

Question about the chest and bicep sequence of exercises. Is there a reason for doing inclined exercises first? I was under the impression your first exercise should be your heaviest and target the largest part of the muscle? Or is it designed to have incline first?

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Posted Mon, 04/07/2014 - 19:15
Jase

Do I do these exercises in the order listed as far as reps go. Like...all the incline dumbbell bench presses (12,10,10,8) then move along to the dumbbell bench press (12,10,10 8) and so forth? Or do I do one rep per exercise : Incline 12 Dumbbell 12 Flys 12 then go back to Incline 10 and so forth. Mayb a dumb question..but i'd like to know. Thanks

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Posted Fri, 04/04/2014 - 12:00
Darin Clements

Tricep kickback is a horrible suggestion. It's a useless move that is limited by the light weights used. Better to use a close grip DB press, instead. More weight moved=more muscle.

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Posted Wed, 03/26/2014 - 06:11
mick

How do I know what names are what exercises?? Mick.

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Posted Tue, 03/25/2014 - 05:43
Robin P

Can i add dips for tricep day and chins for the back day?

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Posted Thu, 03/06/2014 - 04:49
Can Aydiner

Couldn't figure out why there is a chest exercise (Dumbbell Pullover) on the second day which is a back day? Any recommendations on what it could be replaced with?

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Posted Tue, 02/25/2014 - 15:55
ranjit

How can i substitute the incline dumbell bench press because i have no adjustable bench.
And can i use this while cutting?

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Posted Fri, 02/21/2014 - 11:26
ben

I don't have an incline bench...what can I sub for incline bench press, and incline bicep curls? Also can I sub barbell for dumbbell on some exercises?

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Posted Wed, 02/12/2014 - 16:19
Troy

Steve
is it ok if add some abs exercises to this workout for Monday, Wednesday, Friday. also should I do them before or after this Workout.
Lying Floor Leg Raise 3 set 12 rep
Dumbbell side bends 3 set 12 rep
sit ups 3 set 35,25,15
touch heels 3 set 12 rep.
also would this affect muscle growing.?

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Posted Tue, 02/11/2014 - 16:31
Rigoberto Delgado

Hello steve, can you please give me any advice on my situation. Thanks.Rigoberto DelgadoPosted Tue, 02/11/2014 - 00:27Hello. I been doing this workout for about 3 months and recently I add some more exercises for the abs. Some sit ups, heel touch and another 2 more exercises. I do all this extra exercises on top of my three workout days. My question is this. Would this extra exercises will affect anything on the musscle growing. Because I don't see my muscles growing. Thanks

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Posted Tue, 02/11/2014 - 16:01
Rigoberto Delgado

Hello. I been doing this workout for about 3 months and recently I add some more exercises for the abs. Some sit ups, heel touch and another 2 more exercises. I do all this extra exercises on top of my three workout days. My question is this. Would this extra exercises will affect anything on the musscle growing. Because I don't see my muscles growing. Thanks

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Posted Tue, 02/11/2014 - 11:06
Rigoberto Delgado

That's what I been thinking, but since I don't have much experience I decide to post the question. What would you recommend me to do. Stop completely doing the abs exercises, or do them on my spare days.? Thank you very much.

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Posted Tue, 02/11/2014 - 10:07
Rigoberto Delgado

Hello. I been doing this workout for about 3 months and recently I add some more exercises for the abs. Some sit ups, heel touch and another 2 more exercises. I do all this extra exercises on top of my three workout days. My question is this. Would this extra exercises will affect anything on the musscle growing. Because I don't see my muscles growing. Thanks

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Posted Tue, 02/11/2014 - 05:31
wh

wouldn't this be too many reps for mass gain?

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Posted Tue, 02/11/2014 - 16:04
Rigoberto Delgado

That's what I think as well. But since I don't have experience on this, I decided to post my question. What would you recommend me. Should I stop doing this extra exercises completely. Or should do this on my spare days.? Thanks.

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Posted Tue, 02/11/2014 - 16:26
Rigoberto Delgado

That's what I think as well. But since I don't have experience on this, I decided to post my question. What would you recommend me. Should I stop doing this extra exercises completely. Or should do this on my spare days.? Thanks.

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Posted Tue, 02/11/2014 - 00:27
Rigoberto Delgado

Hello. I been doing this workout for about 3 months and recently I add some more exercises for the abs. Some sit ups, heel touch and another 2 more exercises. I do all this extra exercises on top of my three workout days. My question is this. Would this extra exercises will affect anything on the musscle growing. Because I don't see my muscles growing. Thanks

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Posted Sun, 02/02/2014 - 11:14
larry

one question, i have been doing these works for a while now and the way i do it is i do the exercises in order then repeat until i have completed the amount of sets. is this the correct way to do it or are you suppose to do the sets of one exercise and then move on to the next one?

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Posted Thu, 01/30/2014 - 20:00
Brandi

On the leg day, is that reps per leg, or 12 total... so it would be 6 per leg?

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Posted Mon, 01/27/2014 - 11:30
Vav

Hey
I am not very sure how to make the workouts harder to make a good progress. Should I add a set for each exercise every single week or stay with the number of sets and add reps?
Thanks for help.

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Posted Wed, 01/22/2014 - 18:37
Teeto

Why is the Dumbbell Pullover included in back excercises since its a chest excercise?

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Posted Tue, 01/14/2014 - 14:01
Sjaak

Hi, I just started this workout yesterday, but when I do skullcrushers I get bad stinging pains in my elbows.
Could i replace this excersise with Two Arm Standing Dumbbell Extensions or Bent Over Dumbbell Kickbacks ?

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Posted Sat, 01/11/2014 - 04:52
Michael Robles

In how many days or weeks should I see results doing this workout routine schedule?

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Posted Sat, 01/11/2014 - 03:24
will

How much weight would you reccomend i start with? I am new to this sort of thing, but i am very physically active.

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Posted Mon, 01/06/2014 - 21:57
Milad

Does this work out increase stamina and strength ???

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Posted Mon, 01/06/2014 - 21:33
Milad

Does this workout increase the stamina and the strength or only it focuses on increasing muscle mass ???

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Posted Tue, 11/12/2013 - 14:18
Pat

How heavy should I start with??

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Posted Thu, 11/07/2013 - 16:56
Martin

Hello :)
I have these two questions:

1. With each set of reps, add more weight to the dumbells, or keep the same weight trough the whole workout and then next time (next week)increase the weight?

For example for starters
10 rep of 10 kg, 8 rep of 12,5kg, 6 reps 15kg and last 6 with 17,5kg?

2. with sets with only 12 reps keep the same weight or increase it also?

please let me know :))

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Posted Wed, 12/04/2013 - 10:25
Paul

Hi Martin,
The answers to these questions were in previous pages from Mr. Steve Shaw.
Before answering to the questions, the basic protocol from Steve is repeated here. Work hard on each set to one repetition from failure. Rest 90-120 seconds between sets. Based on that protocol, USING THE SAME WEIGTH, I usually can get the following repetitions for four sets : 12,10,8,6. The reason that the repetitions keep decreasing is that the muscles are getting more fatigue as time goes on due to short rest. Try it for yourself.

Answer to question 1. Take the example of incline bench press 4 sets 12,10,10,8. If you use the same weight, you may get 12,10,8,6 reps. But since the third set needs to be at 10, you probably need to reduce weight by 10-20% after second set. Personally, I am lazy to change weight, so I would do 12,10,8,6.

Answer to question 2: Chest Fly 3 sets of 12. The only way to maintain constant rep. is do decrease weight after each set about 10-20% (drop set with long rest). But since I am lazy to change weight, I would do 12,10,8.

Answer to question 3. When to add weight. Mr. Shaw says when 12 is reached in the first set. But this would screw up the rep range listed. I would add weight when you can do 14 reps in the first set for two consecutive workout. This is the standard of the National Strength and Conditioning Association protocol. Since you can do 14 in the first set, the reps in the remaining sets also go up to may be 12,10,8 for the second, third and fourth sets, respectively.

Hope this help.

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Posted Wed, 11/06/2013 - 09:36
Bjorn

Is it a good idea for me to take creatin doing this workout or is there any downsides to it?

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Posted Tue, 11/05/2013 - 18:22
Blake

Dumb question, but abbs? Where does this work in?

Thanks to anyone who response.

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Posted Thu, 10/24/2013 - 21:29
Mateo Mangubat

How essential are rest days? Because I wanna do this routine everyday with Sunday as my rest day.

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Posted Mon, 10/21/2013 - 06:01
Weihao

Hi,does it matter which order i do the sets? Like 8,10,10,12 instead of 12,10,10,8 or even 8,12,10,10...I find that it will be easier to increase the weight if i use the heavier weight on the lower reps first..Thanks