12 Week Dumbbell Workout Plan with Free PDF

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.

Summary About Dumbbell Only 12 Week Plan

Weeks – 1, 5, 9Push/Pull/leg-core
Weeks – 2, 6, 10Upper/Lower split
Weeks – 3, 7, 11Full Body
Weeks – 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

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 WorkoutMusclesRepsRest
Flat Bench PressChest12 x 32-min
Incline Bench PressChest10 x 32-min
Overhead PressShoulder12 x 32-min
DB Lateral RaisesShoulder10 x 31-min
Rear Delt FlyShoulder10 x 31-min
Overhead Tricep ExtensionTricep10 x 31-min

Wednesday: 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: Dumbbell Leg and Core Workout

ExerciseMusclesRepsRest
Dumbbell SquatQuad12 x 32-min
Leg ExtensionQuad10 x 390-sec
Prone Lying DB Leg CurlHamstring10 x 32-min
Glute BridgeGlute10 x 290-sec
Dumbbell Calf RaisesCalves10 x 390-sec
Straight Arm CrunchesCore10 x 230-sec
Russian TwistCore10 x 230-sec
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
Front LungesQuads10 x 32-min
Dumbbell SquatQuads12 x 42-min
Romanian DeadliftHamstring10 x 32-min
Prone Lying Leg CurlHamstrings10 x 390-sec
Glute BridgeGlute10 x 290-sec
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

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 Dumbbell Workout

Day 1 – 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

Day 2 – 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
Biceps CurlBiceps10 x 390-sec
Hammer curlBiceps10 x 390-sec
Glute BridgeGlute10 x 260-sec

Day 3 – Thursday

ExercisesMusclesRepsRest
Dumbbell Front LungesLegs10 x 290-sec
Incline DB Bench pressChest12 x 390-sec
Dumbbell Front RaiseShoulder10 x 390-sec
One-arm Tricep ExtensionTriceps10 x 390-sec
One-arm Dumbbell RowingBack10 x 360-sec
Concentration CurlBiceps10 x 390-sec

Day 4 – Saturday

ExercisesMusclesRepsSets
Dumbbell SquatLegs12 x 32-min
Seated DB IYT RaiseShoulder8 x 32-min
DB Bent-Over RowBack10 x 390-sec
Dumbbell RDLHams10 x 390-sec
DB Calves RaisesCalves10 x 360-sec
Dumbbell CrunchesAbs10 x 260-sec
Dumbbell Side PlankOblique10 x 360-sec
Third Week of 3-Month Dumbbell Workout Routine

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, and Leg (PPL)

12 week dumbbell workout program

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:

PushPullLegs
Incline Bench PressDeadliftFront Squat
Bridge PressOne-arm RowLunges
Arnold PressPulloverLying Leg Curl
Lateral RaisesFacepullHip Thrust
Incline French PressIncline CurlCalf Raises
KickbackHammer CurlKneeling L2H Chop
12 week dumbbell workout program

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 PressSumo SquatArnold PressCossack Squat
Deficit PushupFront LungesIncline Bench PressStep-up
Lateral RaisesRomanian DeadliftBent-over RowPop Squat
One-arm DB RowHip ThrustRear Delt RaiseCurtsy Lunge
Dumbbell CurlCalf RaisesShoulder ShrugLying 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
MondayTuesdayThursdaySaturday
Squat to PressIncline IYT RaisesDB ClusterPower Maker
One-arm DB RowRomanian DeadliftIncline Bench PressFront Lunges
Lateral RaisesRear Delt FlyLying Leg CurlShoulder Shrug
Overhead Tricep ExtensionIncline CurlKickbackHammer 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
MondayWednesdayFriday
Incline Bench PressDeadliftSumo Squat
Bridge PressBent-over DBFront Lunges
Arnold PressOne-arm RowLying Leg Curl
Lateral RaisesFacepullRomanian Deadlift
Overhead Tricep ExtensionProne Bicep CurlGlute Bridge
Triceps KickbackHammer CurlKneeling L2H Chop

Week 10 – Upper/Lower Body Split

dumbbell only 12 week plan

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
Monday (UB)Tuesday (LB)Thursday (UB)Friday (LB)
Flat Bench PressFront SquatArnold PressCossack Squat
Deficit PushupFront LungesIncline Bench PressStep-up
Lateral RaisesRomanian DeadliftBent-over RowPop Squat
One-arm DB RowGlute BridgeRear Delt FlyCurtsy Lunge
Incline Biceps CurlCalf RaisesShoulder ShrugLying Leg Curl

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
MondayTuesdayThursdaySaturday
Squat to PressIncline IYT RaisesDumbbell SurrenderPower Maker
One-arm DB RowRomanian DeadliftIncline Bench PressFront Lunges
Lateral RaisesRear Delt FlyLying Leg CurlTriceps Kickback
Shoulder ShrugBulgarian Split SquatDumbbell PulloverHammer Curl
11th week of 12-week dumbbell routine

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.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

8 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
  3. 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)

    Reply

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