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, 9 | Push/Pull/leg-core |
Week- 2, 6, 10 | Upper/Lower split |
Week- 3, 7, 11 | Full Body |
Week- 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 |
Recommended Supplements | Whey 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 Workout | Muscles | Reps | Rest |
---|---|---|---|
Flat DB Bench Press | Chest | 12 x 3 | 2-min |
Incline DB Bench Press | Chest | 10 x 3 | 2-min |
Overhead Press | Shoulder | 12 x 3 | 2-min |
DB Side Lateral Raises | Shoulder | 10 x 3 | 1-min |
Rear Delt Dumbbell Fly | Shoulder | 10 x 3 | 1-min |
Overhead Tricep Extension | Tricep | 10 x 3 | 1-min |
Wednesday Day 2: 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 Day 3: Dumbbell Leg and Core Workout
Exercise | Muscles | Reps | Rest |
---|---|---|---|
Dumbbell Squat | Quad | 12 x 3 | 2-min |
Dumbbell Leg Extension | Quad | 10 x 3 | 90-sec |
Prone Lying DB Leg Curl | Hamstring | 10 x 3 | 2-min |
Dumbbell Glute Bridge | Glute | 10 x 2 | 90-sec |
Dumbbell Calf Raises | Calves | 10 x 3 | 90-sec |
DB Side Band | Core | 10 x 2 | 30-sec |
Straight Arm Crunches | Core | 10 x 2 | 30-sec |
Dumbbell Russian Twist | Core | 10 x 2 | 30-sec |
Dumbbell 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 |
---|---|---|---|
Dumbbell 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 DB Leg Curl | Hamstrings | 10 x 3 | 90-sec |
Dumbbell Glute Bridge | Glute | 10 x 2 | 90-sec |
Dumbbell 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 workout)
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 |
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 |
Standing Dumbbell Curl | Biceps | 10 x 3 | 90-sec |
Hammer curl | Biceps | 10 x 3 | 90-sec |
Dumbbell Glute Bridge | Glute | 10 x 2 | 60-sec |
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 |
Dumbbell Upright Row | Shoulder | 10 x 2 | 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 |
Friday
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, 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.
Related routines:
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!!!