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

Week- 1, 5, 9Push/Pull/leg-core
Week- 2, 6, 10Upper/Lower split
Week- 3, 7, 11Full Body
Week- 4, 8, 12Muscle Group Split
Total Training Period12 Weeks
Difficulty levelBeginner to Intermediate
Equipment RequireDumbbells and a flexible bench
Training GoalStrength and Muscle Building
Duration of each session 45 to 60 minutes
PDF of This Workout PlanAt the Bottom
Recommended SupplementsWhey Protein Powder

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
Push WorkoutMusclesRepsRest
Flat DB Bench PressChest12 x 32-min
Incline DB Bench PressChest10 x 32-min
Overhead PressShoulder12 x 32-min
DB Side Lateral RaisesShoulder10 x 31-min
Rear Delt Dumbbell FlyShoulder10 x 31-min
Overhead Tricep ExtensionTricep10 x 31-min
Wednesday Day 2: Dumbbell Pull Workout
ExerciseMusclesRepsRest
Dumbbell Bent-Over RowBack12 x 32-min
One-Arm DB RowingBack10 x 390-sec
Dumbbell Face PullBack10 x 390-sec
Alternate Bicep curlBicep10 x 390-sec
Alternate Hammer CurlBicep10 x 390-sec
Palm up Wrist CurlForearm10 x 31-min
Friday Day 3: Dumbbell Leg and Core Workout
ExerciseMusclesRepsRest
Dumbbell SquatQuad12 x 32-min
Dumbbell Leg ExtensionQuad10 x 390-sec
Prone Lying DB Leg CurlHamstring10 x 32-min
Dumbbell Glute BridgeGlute10 x 290-sec
Dumbbell Calf RaisesCalves10 x 390-sec
DB Side BandCore10 x 230-sec
Straight Arm CrunchesCore10 x 230-sec
Dumbbell Russian TwistCore10 x 230-sec
Dumbbell Side PlankCore10 x 230-sec

Week 2 (Upper/lower split)

Monday- Upper Body Workout
ExercisesMusclesRepsRest
Flat DB Bench PressChest12 x 32-min
Incline DB Bench PressChest10 x 32-min
Dumbbell PulloverChest10 x 290-sec
Dumbbell Arnold PressFront Delt10 x 32-min
Dumbbell Lateral RaiseSide Delt10 x 390-sec
Seated Rear Delt FlyRear Delt10 x 390-sec
One-arm Tricep ExtensionTriceps10 x 290-sec
Tuesday- Lower Body Workout
ExercisesMusclesRepsRest
Dumbbell Front LungesQuads10 x 32-min
Dumbbell SquatQuads12 x 42-min
Romanian DeadliftHamstring10 x 32-min
Prone Lying DB Leg CurlHamstrings10 x 390-sec
Dumbbell Glute BridgeGlute10 x 290-sec
Dumbbell Calf RaisesCalves10 x 390-sec
12 week dumbbell workout program
Thursday- Upper Body Workout
ExercisesMusclesRepsSets
Dumbbell Bent-Over RowBack12 x 32-min
One-arm Dumbbell RowBack10 x 31-min
Dumbbell Seal RowBack10 x 31-min
Alternate Dumbbell CurlBiceps10 x 31-min
Incline Dumbbell CurlBiceps10 x 32-min
Standing Side BendOblique10 x 230-sec
Dumbbell Side PlankOblique30-sec/Side30-sec
dumbbell workout plan at home
Friday- Lower Body
ExercisesMuscles WorkedRepsRest
Dumbbell DeadliftLower Body8 x 32-min
Dumbbell Sumo SquatQuad12 x 32-min
Dumbbell Step-upLower Body10 x 31-min
Lying Leg CurlHamstring10 x 31-min
Dumbbell Hip ThrustGlutes10 x 31-min
Dumbbell SupermanLower Back10 x 21-min
Dumbbell Calf RaisesCalves10 x 31-min
Dumbbell workout routine at home

Week 3 (Full body workout)

Monday
ExerciseMusclesRepsReps
Dumbbell SquatQuad12 x 32-min
Flat Dumbbell Bench PressChest12 x 32-min
Dumbbell Overhead PressShoulder12 x 32-min
Dumbbell Lateral RaisesShoulder10 x 390-sec
Dumbbell French PressTriceps10 x 390-sec
Dumbbell Leg CurlHamstring10 x 390-sec
Dumbbell Side BendOblique10 x 230-sec
Tuesday
ExerciseMusclesRepsRest
Dumbbell DeadliftFull Body8 x 32-min
Incline DB I-Y-T RaisesBack, Shoulder8 x 32-min
DB Bent-Over RowBack10 x 390-sec
Dumbbell PulloverChest, Lats10 x 390-sec
Standing Dumbbell CurlBiceps10 x 390-sec
Hammer curlBiceps10 x 390-sec
Dumbbell Glute BridgeGlute10 x 260-sec
Full-body dumbbell workout routine at home
Thursday
ExercisesMusclesRepsRest
Dumbbell Front LungesLegs10 x 290-sec
Incline DB Bench pressChest12 x 390-sec
Dumbbell Front RaiseShoulder10 x 390-sec
Dumbbell Upright RowShoulder10 x 290-sec
One-arm Tricep ExtensionTriceps10 x 390-sec
One-arm Dumbbell RowingBack10 x 360-sec
Concentration CurlBiceps10 x 390-sec
Friday
ExercisesMusclesRepsSets
Dumbbell SquatChest12 x 32-min
Seated DB IYT RaiseTriceps8 x 32-min
DB Bent-Over RowTriceps10 x 390-sec
Dumbbell RDLTriceps10 x 390-sec
DB Calves RaisesGlutes10 x 360-sec
Dumbbell CrunchesAbs10 x 260-sec
Dumbbell Side BendOblique10 x 260-sec
Dumbbell Side PlankOblique10 x 360-sec
12-Week Dumbbell Training Plan at Home

Week 4 – Muscle Group Split (Bro Split)

  • Monday – Chest
  • Tuesday – Back
  • Wednesday – Legs
  • Thursday – Shoulders
  • Friday – Arms
  • Saturday – Core
  • Sunday – OFF
Monday – Chest
ExercisesRepsRest
Flat Dumbbell Bench Press12 x 42-min
Incline Dumbbell Bench Press10 x 32-min
Dumbbell Fly10 x 390-sec
Dumbbell Upward Fly10 x 390-sec
Dumbbell Pullover10 x 390-sec
Tuesday – Back
ExercisesRepsRest
Dumbbell I-Y-T Raises8 x 32-min
Dumbbell Bent-Over Row12 x 390-sec
One-Arm Dumbbell Rowing10 x 31-min
Decline Dumbbell Pullover10 x 390-sec
Dumbbell Seal Row 10 x 390-sec
Dumbbell Superman8 x 31-min
Wednesday – Legs
ExercisesRepsRest
Dumbbell Lunges10 x 31-min
Dumbbell Front Squat12 x 31-min
Dumbbell Step-up10 x 31-min
Dumbbell RDL10 x 31-min
Dumbbell Leg Curl10 x 31-min
Dumbbell Hip Thrust10 x 21-min
Dumbbell Calf Raises10 x 31-min
Thursday – Shoulders
ExercisesRepsRest
Dumbbell Arnold Press12 x 32-min
Alternate Front Raise10 x 32-min
Dumbbell Lateral Raise10 x 42-min
Bent-over Rear Delt Fly10 x 31-min
Dumbbell Facepull10 x 31-min
Dumbbell Shrug10 x 31-min
Friday – Arms
ExercisesRepsRest
Crush Grip Pushup10 x 32-min
Incline DB French Press10 x 390-sec
One-arm Triceps extension10 x 31-min
Triceps Kickback10 x 21-min
Alternate Biceps Curl10 x 390-sec
Incline Dumbbell Curl10 x 390-sec
Alternate Hammer Curl10 x 360-sec
Concentration Curl10 x 390-sec
Saturday – Core
ExerciseRepsRest
Dumbbell Crunches10 x 330-sec
DB Side Bend10 x 330-sec
Dumbbell Leg Raises10 x 330-sec
Russian Twist10 x 330-sec
Dumbbell Side Plank10 x 330-sec
Dumbbell Hollow Body10 x 330-sec
Repeat in Circuit

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 check out this program, I’ve priced it as low as four bucks, but you can pay more if you wish to support my work.

Related routines:

Help Us Grow On Social Media
Please follow and like us:

6 thoughts on “12 Week Dumbbell Workout Plan with Free PDF”

  1. 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.

    Reply
  2. 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!

    Reply
    • 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!

      Reply

Leave a comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.