Ultimate 12 Week Dumbbell Workout Plan with Free PDF

  • Last Updated: June 25, 2024
12 Week Dumbbell Workout Plan PDF

Finding a comprehensive dumbbell workout program is challenging because most programs offer only a weekly routine with a maximum of six days of workouts.

That’s why I’ve decided to craft an ultimate 12-week dumbbell workout plan that perfectly outlines the exercises, number of sets and reps, and rest periods that 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 the chest, triceps, and shoulder on your push day, the Back, biceps, and forearm on your pull day, and the lower body on your leg day.

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

Combining different splits builds strength, endurance, and lean mass while motivating you.

If you’re looking for a detailed, easy-to-follow, and effective dumbbell exercise program to build strength, endurance, and muscle mass at home, I recommend starting this one.

Program Summary

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
Experienced RequireBeginner to Intermediate
Equipment RequireDumbbells and a flexible bench
Training GoalStrength and Muscle Building
Duration of each session 45 to 60 minutes

Workout Instructions

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

12 Week Dumbbell Workout Plan to Build Muscle at Home

This program involves following a PPL split in the first week, an upper/lower split in the second week, a full-body workout in the third week, and a muscle-group split in the fourth week, which is then repeated over 12 weeks.

12-week schedule overview:

  • Week 1 – Push/Pull/Leg (PPL)
  • Week 2 – Upper/Lower Split
  • Week 3 – Full Body Dumbbell Workout
  • Week 4 – Muscle Group Split (Bro Split)
  • Week 5 – Push, Pull, and Leg (PPL)
  • Week 6 – Body Part Split
  • Week 7 – Total Body Workout
  • Week 8 – Muscle Group Split
  • Week 9 – Push, Pull, and Leg (PPL)
  • Week 10 – Upper/Lower Split
  • Week 11 – Full Body Workout
  • Week 12 – Bro Split

Week 1 – Push/Pull/Leg (PPL)

Monday – Push Workout

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

Wednesday – Pull Workout

ExerciseMusclesRepsRest
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
Palms-up Wrist CurlForearm10 x 31-min

Friday – Leg and Core

ExerciseMusclesRepsRest
Dumbbell SquatQuad12 x 32-min
Leg ExtensionQuad10 x 390-sec
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

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 Workout

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
Superman RowLower Back10 x 21-min
Dumbbell Calf RaisesCalves10 x 31-min

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

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
12 week dumbbell workout program

Week 5 – Push, Pull, and Leg (PPL)

Push Day – Chest, Shoulder, Triceps

  • Incline Bench Press: 4 sets x 12-15 reps
  • Bridge Press: 3 sets x 10-12 reps
  • Dumbbell Fly: 3 sets x 10-12 reps
  • Arnold Press: 3 sets x 8-10 reps
  • Lateral Raises: 4 sets x 10-12 reps
  • Incline French Press: 3 sets x 10-12 reps

Pull Day – Back, Biceps, and Forearms

  • Bent-over Dumbbell Row: 4 sets x 12-15 reps
  • Single-arm DB Row: 3 sets x 10 reps on each side
  • Dumbbell Pullover: 3 sets x 10-12 reps
  • Chest-Supported Dumbbell Row: 3 sets x 12-15 reps
  • Incline Dumbbell Curl: 3 sets x 10-12 reps
  • Hammer Curl: 3 sets x 10-12 reps

Leg Day – Thigh, Glutes, and Calves

  • Goblet Squat: 3 sets x 15-20 reps
  • Reverse Lunges: 3 sets x 6-8 reps per leg
  • Archer Squats: 3 sets x 6-8 reps per leg
  • Lying Leg Curl: 3 sets x 15-20 reps
  • Frog Pump: 3 sets x 12-15 reps
  • Single-leg Calf Raises: 3 sets x 15-20 reps per leg

Core Day (Optional) – Abs and Oblique

  • 20 Standing Oblique Chops (10 reps on each side)
  • 10 Dumbbell Sit-ups
  • 10 Reverse Crunches
  • 12 Russian Twist (6 reps per side)
  • Perform three to five rounds.

Week 6 – Upper/Lower Split

Upper Body A – Chest and Back

  • Incline Bench Press: 4 sets x 12 reps
  • Flat Dumbbell Fly: 3 sets x 10 reps
  • Deficit Push-ups: 3 sets x 10 reps
  • Dumbbell Pullover: 3 sets x 12-15 reps
  • Bent-over Row: 3 sets x 12-15 reps
  • Single-arm Row: 3 sets x 10 reps on each side
  • Superman Row: 3 sets x 8-12 reps

Lower Body A – Thigh and Calves

  • Goblet Squat: 3 sets x 15-20 reps
  • Front Lunges: 3 sets x 6-8 reps per leg
  • Step-up: 3 sets x 6-8 reps per leg
  • Romanian Deadlift: 3 sets x 8-12 reps
  • Lying Leg Curl: 3 sets x 15-20 reps
  • Seated Dumbbell Calf Raises: 3 sets x 20-25 reps

Upper Body B – Shoulder, Arms, and Core

  • Overhead Press: 3 sets x 15 reps
  • Lateral Raises: 3 sets x 12 reps
  • Rear Delt Fly: 3 sets x 12 reps
  • Overhead Triceps Extension: 3 sets x 12 reps
  • Triceps Kickback: 3 sets x 10 reps
  • Alternating Dumbbell Curl: 3 sets x 15 reps
  • Dumbbell Reverse Crunches: 4 sets x 15 reps

Lower Body B – Thigh and Glutes

  • Front Squat: 3 sets x 15-20 reps
  • Curtsy Lunges: 3 sets x 6-8 reps per leg
  • Bulgarian Split Squat: 3 sets x 6-8 reps per leg
  • Lying Leg Curl: 3 sets x 15-20 reps
  • Frog Pump: 3 sets x 12-15 reps
  • Glute Kickback: 3 sets x 8-10 reps per side

Week 7 – Full Body Workout

Monday

  • 20 Dumbbell Swings (10 reps per arm)
  • 10 Push Presses
  • 10 Squat Jacks
  • 20 Single-arm Gorilla Rows (10 reps per side)
  • 20 Half-Kneeling Low to High Chop (10 reps on each side)
  • 20 Plank Drags (10 reps per side)
  • Perform three to five rounds for time.

Tuesday

  • 10 Dumbbell Surrenders
  • 10 Renegade Rows (5 reps per side)
  • 10 Dumbbell Thrusters
  • 10 Bridge Press
  • 10 Lateral Raises
  • 10 Reverse Crunches
  • Perform three to five rounds for time.

Thursday

  • 10 Front Squats
  • 20 Incline Plank Rowing
  • 10 Reverse Flies
  • 10 Superman Row
  • 10 Glute Thrust
  • 10 Sit-ups
  • Perform three to five rounds for time.

Saturday

  • 10 Dumbbell Deadlifts
  • 10 Seated IYT Raises
  • 10 Lying Leg Curls
  • 10 Dumbbell Clusters
  • 20 Russian Twists (10 reps per side)
  • Perform three to five rounds for time.

Week 8 – Muscle Group Split

Day 1 – Chest

  • Incline Bench Press: 4 sets x 15 reps
  • Incline Dumbbell Fly: 3 sets x 15 reps
  • Flat Bench Press: 3 sets x 10 reps
  • Deficit Push-up: 3 sets x 10 reps
  • Dumbbell Pullover: 3 sets x 10 reps

Day 2 – Back

  • Bent-over Row: 4 sets x 15 reps
  • Single-arm Row: 3 sets x 10 reps on each side
  • Chest Supported Row: 4 sets x 10-12 reps
  • Superman Row: 4 sets x 8-12 reps

Day 3 – Leg

  • Goblet Squat: 3 sets x 15-20 reps
  • Front Lunges: 3 sets x 6-8 reps per leg
  • Step-up: 3 sets x 6-8 reps per leg
  • Romanian Deadlift: 3 sets x 8-12 reps
  • Lying Leg Curl: 3 sets x 15-20 reps
  • Single-leg Calf Raises: 3 sets x 10 reps per side

Day 4 – Shoulder

  • Overhead Press: 3 sets x 15 reps
  • Lateral Delt Raises: 3 sets x 12 reps
  • Rear Delt Raises: 3 sets x 12 reps
  • Upright Rows: 3 sets x 10 reps
  • Shoulder Shrug: 3 sets x 15 reps

Day 5 – Arms (Superset)

  • Overhead Triceps Extension + Alternating Curl: 3 sets x 12-15 reps
  • Incline French Press + Incline Dumbbell Curl: 3 sets x 12-15 reps
  • Dumbbell Tate Press + Spider Curl: 3 sets x 12-15 reps
  • Triceps Kickback + Hammer Curl: 3 sets x 12-15 reps

Day 6 – Abs

  • Mountain Climber: 15-second x 3 times
  • Plank Drag: 3 sets x 10 reps per side
  • Reverse Crunches: 3 sets x 15 reps
  • Half Kneeling High to Low Chop: 3 sets x 10 reps on each side
  • Sit-ups: 3 sets x 10 reps

Week 9 – Push, Pull, and Leg (PPL)

Push Day – Chest, Shoulder, Triceps

  • Incline Bench Press: 4 sets x 12-15 reps
  • Bridge Press: 3 sets x 10-12 reps
  • Dumbbell Fly: 3 sets x 10-12 reps
  • Arnold Press: 3 sets x 8-10 reps
  • Lateral Raises: 4 sets x 10-12 reps
  • Incline French Press: 3 sets x 10-12 reps

Pull Day – Back, Biceps, and Forearms

  • Bent-over Dumbbell Row: 4 sets x 12-15 reps
  • Single-arm DB Row: 3 sets x 10 reps on each side
  • Dumbbell Pullover: 3 sets x 10-12 reps
  • Chest-Supported Dumbbell Row: 3 sets x 12-15 reps
  • Incline Dumbbell Curl: 3 sets x 10-12 reps
  • Hammer Curl: 3 sets x 10-12 reps

Leg Day – Thigh, Glutes, and Calves

  • Goblet Squat: 3 sets x 15-20 reps
  • Reverse Lunges: 3 sets x 6-8 reps per leg
  • Archer Squats: 3 sets x 6-8 reps per leg
  • Lying Leg Curl: 3 sets x 15-20 reps
  • Frog Pump: 3 sets x 12-15 reps
  • Single-leg Calf Raises: 3 sets x 15-20 reps per leg

Core Day (Optional) – Abs and Oblique

  • 20 Standing Oblique Chops (10 reps on each side)
  • 10 Dumbbell Sit-ups
  • 10 Reverse Crunches
  • 12 Russian Twist (6 reps per side)
  • Perform three to five rounds.

Week 10 – Upper/Lower Split

dumbbell only 12 week plan

Upper Body A – Chest and Back

  • Incline Bench Press: 4 sets x 12 reps
  • Flat Dumbbell Fly: 3 sets x 10 reps
  • Deficit Push-ups: 3 sets x 10 reps
  • Dumbbell Pullover: 3 sets x 12-15 reps
  • Bent-over Row: 3 sets x 12-15 reps
  • Single-arm Row: 3 sets x 10 reps on each side
  • Superman Row: 3 sets x 8-12 reps

Lower Body A – Thigh and Calves

  • Goblet Squat: 3 sets x 15-20 reps
  • Front Lunges: 3 sets x 6-8 reps per leg
  • Step-up: 3 sets x 6-8 reps per leg
  • Romanian Deadlift: 3 sets x 8-12 reps
  • Lying Leg Curl: 3 sets x 15-20 reps
  • Seated Dumbbell Calf Raises: 3 sets x 20-25 reps

Upper Body B – Shoulder, Arms, and Core

  • Overhead Press: 3 sets x 15 reps
  • Lateral Raises: 3 sets x 12 reps
  • Rear Delt Fly: 3 sets x 12 reps
  • Overhead Triceps Extension: 3 sets x 12 reps
  • Triceps Kickback: 3 sets x 10 reps
  • Alternating Dumbbell Curl: 3 sets x 15 reps
  • Dumbbell Reverse Crunches: 4 sets x 15 reps

Lower Body B – Thigh and Glutes

  • Front Squat: 3 sets x 15-20 reps
  • Curtsy Lunges: 3 sets x 6-8 reps per leg
  • Bulgarian Split Squat: 3 sets x 6-8 reps per leg
  • Lying Leg Curl: 3 sets x 15-20 reps
  • Frog Pump: 3 sets x 12-15 reps
  • Glute Kickback: 3 sets x 8-10 reps per side

Week 11 – Full Body Workout

Monday

  • 20 Dumbbell Swings (10 reps per arm)
  • 10 Push Presses
  • 10 Squat Jacks
  • 20 Single-arm Gorilla Rows (10 reps per side)
  • 20 Half-Kneeling Low to High Chop (10 reps on each side)
  • 20 Plank Drags (10 reps per side)
  • Perform three to five rounds for time.

Tuesday

  • 10 Dumbbell Surrenders
  • 10 Renegade Rows (5 reps per side)
  • 10 Dumbbell Thrusters
  • 10 Bridge Press
  • 10 Lateral Raises
  • 10 Reverse Crunches
  • Perform three to five rounds for time.

Thursday

  • 10 Front Squats
  • 20 Incline Plank Rowing
  • 10 Reverse Flies
  • 10 Superman Row
  • 10 Glute Thrust
  • 10 Sit-ups
  • Perform three to five rounds for time.

Saturday

  • 10 Dumbbell Deadlifts
  • 10 Seated IYT Raises
  • 10 Lying Leg Curls
  • 10 Dumbbell Clusters
  • 20 Russian Twists (10 reps per side)
  • Perform three to five rounds for time.

Week 12 – Muscle Group Split

Day 1 – Chest

  • Incline Bench Press: 4 sets x 15 reps
  • Incline Dumbbell Fly: 3 sets x 15 reps
  • Flat Bench Press: 3 sets x 10 reps
  • Deficit Push-up: 3 sets x 10 reps
  • Dumbbell Pullover: 3 sets x 10 reps

Day 2 – Back

  • Bent-over Row: 4 sets x 15 reps
  • Single-arm Row: 3 sets x 10 reps on each side
  • Chest Supported Row: 4 sets x 10-12 reps
  • Superman Row: 4 sets x 8-12 reps

Day 3 – Leg

  • Goblet Squat: 3 sets x 15-20 reps
  • Front Lunges: 3 sets x 6-8 reps per leg
  • Step-up: 3 sets x 6-8 reps per leg
  • Lying Leg Curl: 3 sets x 15-20 reps
  • Dumbbell Glute Bridge: 3 sets x 15-20 reps
  • Seated Calf Raises: 3 sets x 10 reps per side.

Day 4 – Shoulder

  • Overhead Press: 3 sets x 15 reps
  • Lateral Delt Raises: 3 sets x 12 reps
  • Rear Delt Raises: 3 sets x 12 reps
  • Upright Rows: 3 sets x 10 reps
  • Shoulder Shrug: 3 sets x 15 reps

Day 5 – Arms (Superset)

  • Overhead Triceps Extension + Alternating Curl: 3 sets x 12-15 reps
  • Incline French Press + Incline Dumbbell Curl: 3 sets x 12-15 reps
  • Dumbbell Tate Press + Spider Curl: 3 sets x 12-15 reps
  • Triceps Kickback + Hammer Curl: 3 sets x 12-15 reps

Day 6 – Abs

  • Mountain Climber: 15-second x 3 times
  • Plank Drag: 3 sets x 10 reps per side
  • Reverse Crunches: 3 sets x 15 reps
  • Half Kneeling High to Low Chop: 3 sets x 10 reps on each side
  • Sit-ups: 3 sets x 10 reps

Download The Free PDF

The Ultimate 12 Week Dumbbell Workout ProgramDownload
12-Week Dumbbell Training Plan PDF (Updated)Download

You can download one of these programs, make some changes wherever necessary, and start training and reaching a new fitness level.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
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Kaviraj Bissessur
Kaviraj Bissessur
3 years ago

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.

1
Reply
Murshid Akram
Murshid Akram
Author
Reply to  Kaviraj Bissessur
3 years ago

I’m glad to know this. I wish you always stay fit.

0
Reply
Maritza
Maritza
2 years ago

Thank you!!!❤️

0
Reply
Jeff Butson
Jeff Butson
2 years ago

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!

0
Reply
Murshid Akram
Murshid Akram
Author
Reply to  Jeff Butson
2 years ago

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!

0
Reply
Jeff Butson
Jeff Butson
2 years ago

Awesome!! Thank you!!!

0
Reply
Anusha
Anusha
2 years ago

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)

0
Reply
Murshid Akram
Murshid Akram
Author
Reply to  Anusha
2 years ago

To lose weight, you have to focus on diet. Check out this low-calorie meal plan that I shared on my site.

You can also try this: https://thefitnessphantom.com/30-day-dumbbell-only-weight-loss-program

Last edited 10 months ago by Murshid Akram
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About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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