If you’re looking for a comprehensive, easy-to-follow, and effective dumbbell exercise program to build strength, endurance, and muscle mass at home, you’ve come to the right place.
In this article, I’ve shared an ultimate 12 week dumbbell workout plan (with pdf) that outlines the exercises, sets, reps, and rest periods and will help you train in an organized way.
This program includes different workout splits, such as push-pull-leg (PPL), upper/lower split, full-body, and Bro split.
The push/pull/leg split includes training of 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 not only builds strength, endurance, and lean mass but also keeps you motivated.
Contents
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Summary About Dumbbell Only 12 Week Plan
| Weeks – 1, 5, 9 | Push/Pull/leg-core |
| Weeks – 2, 6, 10 | Upper/Lower split |
| Weeks – 3, 7, 11 | Full Body |
| Weeks – 4, 8, 12 | Muscle Group Split |
| Total Training Period | 12 Weeks |
| Difficulty level | Beginner to Intermediate |
| Equipment Require | Dumbbells and a flexible bench |
| Training Goal | Strength and Muscle Building |
| Duration of each session | 45 to 60 minutes |
| PDF of This Workout Plan | At the Bottom |
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 numerous aerobic exercises, such as jumping jacks, burpees, high knees, squat jumps, and mountain climbing, to get your heart pumped.
12 Week Dumbbell Workout Plan to Build Muscle at Home
Week 1 – Push/Pull/Leg-core
Monday: Dumbbell Push Workout
| Push Workout | Muscles | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | Chest | 12 x 3 | 2-min |
| Incline Bench Press | Chest | 10 x 3 | 2-min |
| Overhead Press | Shoulder | 12 x 3 | 2-min |
| DB Lateral Raises | Shoulder | 10 x 3 | 1-min |
| Rear Delt Fly | Shoulder | 10 x 3 | 1-min |
| Overhead Tricep Extension | Tricep | 10 x 3 | 1-min |
Wednesday: Dumbbell Pull Workout
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Bent-Over Row | Back | 12 x 3 | 2-min |
| One-Arm DB Rowing | Back | 10 x 3 | 90-sec |
| Dumbbell Face Pull | Back | 10 x 3 | 90-sec |
| Alternate Bicep curl | Bicep | 10 x 3 | 90-sec |
| Alternate Hammer Curl | Bicep | 10 x 3 | 90-sec |
| Palm up Wrist Curl | Forearm | 10 x 3 | 1-min |
Friday: Dumbbell Leg and Core Workout
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | Quad | 12 x 3 | 2-min |
| Leg Extension | Quad | 10 x 3 | 90-sec |
| Prone Lying DB Leg Curl | Hamstring | 10 x 3 | 2-min |
| Glute Bridge | Glute | 10 x 2 | 90-sec |
| Dumbbell Calf Raises | Calves | 10 x 3 | 90-sec |
| Straight Arm Crunches | Core | 10 x 2 | 30-sec |
| Russian Twist | Core | 10 x 2 | 30-sec |
| Side Plank | Core | 10 x 2 | 30-sec |
Week 2 (Upper/Lower Split)
Monday- Upper Body Workout
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Flat DB Bench Press | Chest | 12 x 3 | 2-min |
| Incline DB Bench Press | Chest | 10 x 3 | 2-min |
| Dumbbell Pullover | Chest | 10 x 2 | 90-sec |
| Dumbbell Arnold Press | Front Delt | 10 x 3 | 2-min |
| Dumbbell Lateral Raise | Side Delt | 10 x 3 | 90-sec |
| Seated Rear Delt Fly | Rear Delt | 10 x 3 | 90-sec |
| One-arm Tricep Extension | Triceps | 10 x 2 | 90-sec |
Tuesday – Lower Body Workout
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Front Lunges | Quads | 10 x 3 | 2-min |
| Dumbbell Squat | Quads | 12 x 4 | 2-min |
| Romanian Deadlift | Hamstring | 10 x 3 | 2-min |
| Prone Lying Leg Curl | Hamstrings | 10 x 3 | 90-sec |
| Glute Bridge | Glute | 10 x 2 | 90-sec |
| Calf Raises | Calves | 10 x 3 | 90-sec |
Thursday- Upper Body Workout
| Exercises | Muscles | Reps | Sets |
|---|---|---|---|
| Dumbbell Bent-Over Row | Back | 12 x 3 | 2-min |
| One-arm Dumbbell Row | Back | 10 x 3 | 1-min |
| Dumbbell Seal Row | Back | 10 x 3 | 1-min |
| Alternate Dumbbell Curl | Biceps | 10 x 3 | 1-min |
| Incline Dumbbell Curl | Biceps | 10 x 3 | 2-min |
| Standing Side Bend | Oblique | 10 x 2 | 30-sec |
| Dumbbell Side Plank | Oblique | 30-sec/Side | 30-sec |
Friday – Lower Body
| Exercises | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Dumbbell Deadlift | Lower Body | 8 x 3 | 2-min |
| Dumbbell Sumo Squat | Quad | 12 x 3 | 2-min |
| Dumbbell Step-up | Lower Body | 10 x 3 | 1-min |
| Lying Leg Curl | Hamstring | 10 x 3 | 1-min |
| Dumbbell Hip Thrust | Glutes | 10 x 3 | 1-min |
| Dumbbell Superman | Lower Back | 10 x 2 | 1-min |
| Dumbbell Calf Raises | Calves | 10 x 3 | 1-min |
Week 3 – Full Body Dumbbell Workout
Day 1 – Monday
| Exercise | Muscles | Reps | Reps |
|---|---|---|---|
| Dumbbell Squat | Quad | 12 x 3 | 2-min |
| Flat Dumbbell Bench Press | Chest | 12 x 3 | 2-min |
| Dumbbell Overhead Press | Shoulder | 12 x 3 | 2-min |
| Dumbbell Lateral Raises | Shoulder | 10 x 3 | 90-sec |
| Dumbbell French Press | Triceps | 10 x 3 | 90-sec |
| Dumbbell Leg Curl | Hamstring | 10 x 3 | 90-sec |
| Dumbbell Side Bend | Oblique | 10 x 2 | 30-sec |
Day 2 – Tuesday
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Deadlift | Full Body | 8 x 3 | 2-min |
| Incline DB I-Y-T Raises | Back, Shoulder | 8 x 3 | 2-min |
| DB Bent-Over Row | Back | 10 x 3 | 90-sec |
| Dumbbell Pullover | Chest, Lats | 10 x 3 | 90-sec |
| Biceps Curl | Biceps | 10 x 3 | 90-sec |
| Hammer curl | Biceps | 10 x 3 | 90-sec |
| Glute Bridge | Glute | 10 x 2 | 60-sec |
Day 3 – Thursday
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Front Lunges | Legs | 10 x 2 | 90-sec |
| Incline DB Bench press | Chest | 12 x 3 | 90-sec |
| Dumbbell Front Raise | Shoulder | 10 x 3 | 90-sec |
| One-arm Tricep Extension | Triceps | 10 x 3 | 90-sec |
| One-arm Dumbbell Rowing | Back | 10 x 3 | 60-sec |
| Concentration Curl | Biceps | 10 x 3 | 90-sec |
Day 4 – Saturday
| Exercises | Muscles | Reps | Sets |
|---|---|---|---|
| Dumbbell Squat | Legs | 12 x 3 | 2-min |
| Seated DB IYT Raise | Shoulder | 8 x 3 | 2-min |
| DB Bent-Over Row | Back | 10 x 3 | 90-sec |
| Dumbbell RDL | Hams | 10 x 3 | 90-sec |
| DB Calves Raises | Calves | 10 x 3 | 60-sec |
| Dumbbell Crunches | Abs | 10 x 2 | 60-sec |
| Dumbbell Side Plank | Oblique | 10 x 3 | 60-sec |
Week 4 – Muscle Group Split (Bro Split)
- Monday – Chest
- Tuesday – Back
- Wednesday – Legs
- Thursday – Shoulders
- Friday – Arms
- Saturday – Core
- Sunday – OFF
Monday – Chest
| Exercises | Reps | Rest |
|---|---|---|
| Flat Dumbbell Bench Press | 12 x 4 | 2-min |
| Incline Dumbbell Bench Press | 10 x 3 | 2-min |
| Dumbbell Fly | 10 x 3 | 90-sec |
| Dumbbell Upward Fly | 10 x 3 | 90-sec |
| Dumbbell Pullover | 10 x 3 | 90-sec |
Tuesday – Back
| Exercises | Reps | Rest |
|---|---|---|
| Dumbbell I-Y-T Raises | 8 x 3 | 2-min |
| Dumbbell Bent-Over Row | 12 x 3 | 90-sec |
| One-Arm Dumbbell Rowing | 10 x 3 | 1-min |
| Decline Dumbbell Pullover | 10 x 3 | 90-sec |
| Dumbbell Seal Row | 10 x 3 | 90-sec |
| Dumbbell Superman | 8 x 3 | 1-min |
Wednesday – Legs
| Exercises | Reps | Rest |
|---|---|---|
| Dumbbell Lunges | 10 x 3 | 1-min |
| Dumbbell Front Squat | 12 x 3 | 1-min |
| Dumbbell Step-up | 10 x 3 | 1-min |
| Dumbbell RDL | 10 x 3 | 1-min |
| Dumbbell Leg Curl | 10 x 3 | 1-min |
| Dumbbell Hip Thrust | 10 x 2 | 1-min |
| Dumbbell Calf Raises | 10 x 3 | 1-min |
Thursday – Shoulders
| Exercises | Reps | Rest |
|---|---|---|
| Dumbbell Arnold Press | 12 x 3 | 2-min |
| Alternate Front Raise | 10 x 3 | 2-min |
| Dumbbell Lateral Raise | 10 x 4 | 2-min |
| Bent-over Rear Delt Fly | 10 x 3 | 1-min |
| Dumbbell Facepull | 10 x 3 | 1-min |
| Dumbbell Shrug | 10 x 3 | 1-min |
Friday – Arms
| Exercises | Reps | Rest |
|---|---|---|
| Crush Grip Pushup | 10 x 3 | 2-min |
| Incline DB French Press | 10 x 3 | 90-sec |
| One-arm Triceps extension | 10 x 3 | 1-min |
| Triceps Kickback | 10 x 2 | 1-min |
| Alternate Biceps Curl | 10 x 3 | 90-sec |
| Incline Dumbbell Curl | 10 x 3 | 90-sec |
| Alternate Hammer Curl | 10 x 3 | 60-sec |
| Concentration Curl | 10 x 3 | 90-sec |
Saturday – Core
| Exercise | Reps | Rest |
|---|---|---|
| Dumbbell Crunches | 10 x 3 | 30-sec |
| DB Side Bend | 10 x 3 | 30-sec |
| Dumbbell Leg Raises | 10 x 3 | 30-sec |
| Russian Twist | 10 x 3 | 30-sec |
| Dumbbell Side Plank | 10 x 3 | 30-sec |
| Dumbbell Hollow Body | 10 x 3 | 30-sec |
Week 5 – Push, Pull, and Leg (PPL)
Training Days and Targeted Muscles:
- 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
Instructions:
- Reps: 10-12
- Sets: 3-4
- Rest: 45 to 90 seconds
Workout Schedule:
| Push | Pull | Legs |
|---|---|---|
| Incline Bench Press | Deadlift | Front Squat |
| Bridge Press | One-arm Row | Lunges |
| Arnold Press | Pullover | Lying Leg Curl |
| Lateral Raises | Facepull | Hip Thrust |
| Incline French Press | Incline Curl | Calf Raises |
| Kickback | Hammer Curl | Kneeling L2H Chop |
Week 6 – Upper/Lower Split
Workout Schedule:
- Monday- Upper Body Workout (UB)
- Chest, Shoulder, and Triceps
- Tuesday- Lower Body Workout (LB)
- Quads, Hamstrings, Calves, and Glutes
- Thursday- Upper Body Workout (UB)
- Back, Biceps, and Core
- Friday- Lower Body (LB)
- Quads, Hamstrings, Calves, and Glutes
Instructions:
- Reps: 10-12
- Sets: 3-4
- Rest: 45 to 90 seconds
| Monday (UB) | Tuesday (LB) | Thursday (UB) | Friday (LB) |
|---|---|---|---|
| Flat Bench Press | Sumo Squat | Arnold Press | Cossack Squat |
| Deficit Pushup | Front Lunges | Incline Bench Press | Step-up |
| Lateral Raises | Romanian Deadlift | Bent-over Row | Pop Squat |
| One-arm DB Row | Hip Thrust | Rear Delt Raise | Curtsy Lunge |
| Dumbbell Curl | Calf Raises | Shoulder Shrug | Lying Leg Curl |
Week 7 – Full Body Workout
Workout Schedule:
- Monday – Workout
- Tuesday – Workout
- Wednesday – OFF
- Thursday – Workout
- Friday – OFF
- Saturday- Workout
Instructions:
- Reps: 8-12
- Sets: 2-3
- Rest between sets: 1-2 minutes
| Monday | Tuesday | Thursday | Saturday |
|---|---|---|---|
| Squat to Press | Incline IYT Raises | DB Cluster | Power Maker |
| One-arm DB Row | Romanian Deadlift | Incline Bench Press | Front Lunges |
| Lateral Raises | Rear Delt Fly | Lying Leg Curl | Shoulder Shrug |
| Overhead Tricep Extension | Incline Curl | Kickback | Hammer Curl |
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. Still, if you want to add or replace some exercises, here are the alternatives:
- 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
- Arms
- Dumbbell Tate Press
- Prone Bicep Curl
- Preacher Curl on Bench
- Zottoman Curl
- Wrist Curl
Week 9 – Push-Pull-Legs (PPL) Split
Training Schedule:
- 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
Workout Instructions:
- Reps: 10-12
- Sets: 2-3
- Rest b/w sets: 1-2 minutes
| Monday | Wednesday | Friday |
|---|---|---|
| Incline Bench Press | Deadlift | Sumo Squat |
| Bridge Press | Bent-over DB | Front Lunges |
| Arnold Press | One-arm Row | Lying Leg Curl |
| Lateral Raises | Facepull | Romanian Deadlift |
| Overhead Tricep Extension | Prone Bicep Curl | Glute Bridge |
| Triceps Kickback | Hammer Curl | Kneeling L2H Chop |
Week 10 – Upper/Lower Body Split
Workout Schedule:
- Monday- Upper Body Workout(UB)
- Chest, Shoulder, and Triceps
- Tuesday- Lower Body Workout(LB)
- Quad, Ham, Calves, and Glute
- Thursday- Upper Body Workout(UB)
- Back, Biceps, and Core
- Friday- Lower Body(LB)
- Quad, Hams, Calves, and Glute
Instructions:
- Reps: 10-12
- Sets: 2-3
- Rest b/w sets: 1-2 minutes
Week 11 – Total Body Workout
Workout Schedule:
- Monday – Workout
- Tuesday – Workout
- Wednesday – OFF
- Thursday – Workout
- Friday – OFF
- Saturday- Workout
Instructions:
- Reps: 8-12
- Sets: 2-3
- Rest between sets: 1-2 minutes
| Monday | Tuesday | Thursday | Saturday |
|---|---|---|---|
| Squat to Press | Incline IYT Raises | Dumbbell Surrender | Power Maker |
| One-arm DB Row | Romanian Deadlift | Incline Bench Press | Front Lunges |
| Lateral Raises | Rear Delt Fly | Lying Leg Curl | Triceps Kickback |
| Shoulder Shrug | Bulgarian Split Squat | Dumbbell Pullover | Hammer Curl |
Week 12 – Bro Split Dumbbell Workout
Monday – Chest
- Flat Bench Press: 4 sets of 12 reps
- Bridge Press: 3 sets of 10 reps
- Chest Fly: 3 sets of 10 reps
- Pullover: 3 sets of 10 reps
Tuesday – Back
- Overhand Grip Bent-over Row: 3 sets of 12 reps each
- One-arm Dumbbell Row: 3 sets x 10 reps on each side
- Incline IYT Raises: 3 sets of 8 reps
- Face Pull: 3 sets of 10 reps
Wednesday – Legs
- Pop Squat: 3 sets of 10 to 12 reps
- Cossack Squat: 3 sets of 10 reps on each side
- Front Lunges: 3 sets of 10 reps on each side
- Lying Leg Curl: 12 reps x 3
- Romanian Deadlift: 8 reps x 3
- Standing Leaning Forward Calf Raises: 10 reps on each side x 3
Thursday – Shoulders
- Arnold Press: 4 sets of 10 reps
- Lateral Raises: 4 sets of 10 reps
- Rear Delt Fly: 4 sets of 10 reps
- Shoulder Shrug: 3 sets of 12 reps
Friday – Arms
- Skull Crusher: 10 reps x 3
- Lying Prone Incline Kickback: 10 reps x 3
- One-arm Overhead Tricep Extension: 10 reps on each side x 3
- Alternate Biceps Curl: 10 reps x 3
- Incline Prone Biceps Curl: 10 reps x 3
- Alternate Hammer Curl: 10 reps x 3
Saturday – Core
- 10 Half Kneeling Low to High Chops on each side
- 10 Straight-arm Sit-ups
- 15-sec Russian Twist
- 15-sec Hollow Body Hold
- 10 Reverse Crunches
- Repeat until 20 minutes.
Sunday – OFF
Take an entire day off to let your muscles recover.
Free 12 Week Dumbbell Workout Plan PDF
Download this routine to use it offline.
You can DM me on Instagram, Facebook, Twitter, or Reddit for any questions related to this program; I’ll love to answer.
Thanks very much Murshid and i am grateful to you for your excellent page in sharing valuable information to the public. I am blessed to having come through your page my friend.
Thank you and Regards.
I’m glad to know this. I wish you always stay fit.
Thank you!!!❤️
Beginner here: So I started lifting weights 3 months ago and started with a very beginner dumbbells routine. Now I have moved on to this routine starting a few days ago. I just finished the push workout and did 3 sets per exercise. Now after doing some reading, should I have limited it to two sets per workout for push? I read that 6-8 sets per muscle group is ideal. Doing 3 sets per exercise put me to 12 sets per exercise, so I’m hoping I didn’t overdo it. Asking because there is a ton of conflicting information out there.
Also, thank you for sharing this!
Hi Jeff,
Doing three sets is suitable but if it feels taxing, you can reduce it to 2 sets.
The research is limited on this topic that’s why there is a ton of conflicting information out there.
By the way, I’m going to update the program because I think it needs some changes. So it’s best to check it in a couple of days.
Thank you!
Awesome!! Thank you!!!
Hi Akram, Thank you for these workouts. I started following this 12 week dumbell workout but I have a question. My main goal is fat and weight loss and I am more heavier that what I should be. Will this program help me for my goal? Or please suggest the right program for me ( I am not good with hiit, I enjoy lifting dumbbells and doing it own pace)
You can try this https://thefitnessphantom.com/30-day-dumbbell-only-weight-loss-program
Moreover, you can include bodyweight cardio exercises to enhance your aerobic fitness.
And the best thing you can do for weight loss is consult a nutritionist or you can use this book (Beyond Body) as a guidance for your diet.