12 Week Dumbbell Workout Plan with Free PDF

Whether you’re a beginner or intermediate, if you work out at home with dumbbells, then this post is for you. I’ve shared the best 12 week dumbbell workout plan (with a free PDF) in this article that will help you build strength and muscles and improve your physique.

This program includes different workout splits, such as push/pull/leg, upper/lower split, full-body workout, and Bro split.

The push/pull/leg split includes training the chest, triceps, and shoulder on your push day, Back, biceps, and forearm on your pull day, and lower body on your leg day.

Upper/Lower split means training the upper body on day 1, followed by the lower body on day 2. And the muscle group (Bro) split means training one muscle group at a time.

The combination of different splits does not only build muscles but also keeps you motivated.

Related: The Ultimate 72 Days Dumbbell Training (Workout at Your Own Pace)

Summary About Dumbbell Only 12 Week Plan

Additional Information:

• Who can follow this program: This program is suitable for all fitness enthusiasts, from male and female to beginners and intermediates.
• Rest between sets: 1 to 2 minutes is the optimum rest between sets. Take shorter rest during the unilateral exercises, for example, during the one-arm dumbbell row, side bend, and single-arm overhead tricep extension.
• Load: You can lift as heavy dumbbells as you like as long as you perform the suggested sets and reps with the correct form.
• Warm-up exercises: It’s good to warm up for at least five minutes before doing the main exercises. Doing warm-ups helps increase your blood flow and your performance and minimize the risk of injuries. You can do multiple exercises, such as jumping jacks, burpees, high knees, squat jumps, and mountain climbing, to get your heart pumped.

The Best 12 Week Dumbbell Workout Plan to Build Muscles

Week 1 – Push/Pull/Leg-core

Monday Day 1: Dumbbell Push Workout

Wednesday Day 2: Dumbbell Pull Workout

Friday Day 3: Dumbbell Leg and Core Workout

Week 2 (Upper/lower split)

Monday- Upper Body Workout

Tuesday- Lower Body Workout

Thursday- Upper Body Workout

Friday- Lower Body

Week 3 (Full body workout)

Monday

Tuesday

Thursday

Friday

Week 4 – Muscle Group Split (Bro Split)

• Monday – Chest
• Tuesday – Back
• Wednesday – Legs
• Thursday – Shoulders
• Friday – Arms
• Saturday – Core
• Sunday – OFF

Monday – Chest

Tuesday – Back

Wednesday – Legs

Thursday – Shoulders

Friday – Arms

Saturday – Core

Week 5 – Push, Pull, Leg-core (PPL)

• Monday Day 1: Push Workout
  • Chest, Shoulder, Triceps
• Wednesday Day 2: Pull Workout
  • Back, Biceps and Forearms
• Friday Day 3: Leg and Core
  • Quad, Hamstring, Glutes, Calves, Abdominal Muscles, Oblique

You can do the same exercises in your fifth week that you’ve done in the first week. However, you can also replace one or more exercises if you want.

For example, you can substitute the overhead press with the Arnold press and overhead tricep extension with the skull crusher.

Week 6 Upper/Lower split

• Monday- Upper Body Workout
  • Chest, Shoulder, and Triceps
• Tuesday- Lower Body Workout
  • Quads, Hamstrings, Calves, and Glutes
• Thursday- Upper Body Workout
  • Back, Biceps, and Core
• Friday- Lower Body
  • Quads, Hamstrings, Calves, and Glutes

Do the same exercises in your sixth week as mentioned in the second week.

Week 7 – Full Body Workout

I’ve included the best exercises for almost every muscle group in the third week (full body workout) of this 12 week dumbbell workout plan.

So, you can repeat that in your seventh week as well or make some changes depending on which muscle you want to train more and what exercises you like.

Week 8 – Muscle Group Split

• Monday – Chest
• Tuesday – Back
• Wednesday – Legs
• Thursday – Shoulders
• Friday – Arms
• Saturday – Core
• Sunday – OFF

You need only four to five exercises to sore any muscle group you want.

I’ve included the best possible exercises for each muscle group in the fourth week, but still if you want to add some exercises, here’s the option:

• Chest
  • Decline Dumbbell Bench Press
  • Dumbbell Squeeze Press
  • Incline Dumbbell Fly
• Back
  • Dumbbell Deadlift
  • Chest Supported Row
  • Incline Plank Rowing
• Legs
  • Dumbbell Reverse Lunges,
  • Dumbbell Leg Extension,
  • Dumbbell Glute Bridge
• Shoulders
  • Overhead Press
  • Bent-arm Lateral Raise
  • Dumbbell Upright Row
• Arms
  • Dumbbell Tate Press
  • Prone Bicep Curl
  • Preacher Curl on Bench
  • Zottoman Curl
  • Wrist Curl

Week 9 – Push, Pull, Legs (PPL)

• Monday Day 1: Push Workout
  • Chest, Shoulder, Triceps
• Wednesday Day 2: Pull Workout
  • Back, Biceps and Forearms
• Friday Day 3: Leg and Core
  • Quad, Hams, Glutes, Calves, and Core

Week 10 (Upper/Lower split)

• Monday- Upper Body Workout
  • Chest, Shoulder, and Triceps
• Tuesday- Lower Body Workout
  • Quads, Hamstrings, Calves, and Glutes
• Thursday- Upper Body Workout
  • Back, Biceps, and Core
• Friday- Lower Body
  • Quads, Hamstrings, Calves, and Glutes

Week 11 (Full Body Workout)

Week 12 – Muscle Group Split (Bro Split)

• Monday – Chest
• Tuesday – Back
• Wednesday – Legs
• Thursday – Shoulders
• Friday – Arms
• Saturday – Core
• Sunday – OFF

Free 12 Week Dumbbell Workout Plan PDF

Download this routine to use it offline.

The 3-Month Dumbbell Pro Workout Program

I’ve also created an ultimate 3-month dumbbell workout program that includes 72 days of detailed workout, 100+ dumbbell exercises (compound and isolation), the combination of high and low reps range, and some macros details.

You can follow this program at your own pace. For example, if you workout three times a week, then it will take 24 weeks to complete, and if you train 6 days a week, then you can complete it in 12 weeks.

You can get this program if the above one works for you.

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