If you’re one of the fitness enthusiasts who prefer to work out at home with dumbbells, then this post is for you. You’ll get a 12-week dumbbell workout plan and its free PDF – in this article.
This 12 week dumbbell workout plan comprises different types of workout routines such as push/pull/Leg-core, Upper/Lower split, full-body workout plan, and Bro split.
Basically, the push/pull/leg-core plan includes chest, triceps, and shoulder exercises as push workout; Back, biceps, and forearm exercises as pull workout, and leg and core workout. (Related: PPL 6 Day Split For Strength And Hypertrophy)
Upper/Lower split means training the upper body on day 1, followed by the lower body on day 2. And the Bro split means training one muscle group at a time.
These workout routines do not only help you build muscles but also motivate you.
You’ll enjoy doing certain kinds of workout plans, that is why I’ve included them in this 3 months dumbbell workout regime. I hope you’ll find it useful. So, let’s start…
Also, See: 3 Day Full Body Workout At Home (With PDF)
Contents
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Summary
| 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 | Bro-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 | 60 to 90 minutes |
| PDF of This Workout Plan | At the Bottom |
| Recommended Supplements | Whey Protein Powder |
You can also save this: 6 Day Gym Workout Schedule With PDF
12 Week Dumbbell Workout Plan
Week 1 (Push/Pull/Leg-core)
Monday Day 1: Push Workout
Reps: 10-12
Sets: 2-4
Rest: 1-2 Minute/set
| Dumbbell Push Workout | Muscles Worked |
|---|---|
| Flat DB Bench Press | Chest |
| Incline DB Bench Press | Chest |
| Dumbbell Squeeze Press | Chest |
| Dumbbell Pullover | Chest |
| Overhead Press | Shoulder |
| DB Front Lateral Raises | Shoulder |
| DB Side Lateral Raises | Shoulder |
| Rear Delt Dumbbell Fly | Shoulder |
| Floor DB Press | Tricep, Chest |
| DB Overhead Tricep Extension | Tricep |
| Dumbbell Kickback | Tricep |
Wednesday Day 2: Pull Workout
Reps: 10-12
Sets: 2-4
Rest: 1-2 Minute/set
| Dumbbell Pull Workout | Muscles Worked |
|---|---|
| Dumbbell Bent-Over Row | Back |
| Dumbbell Underhand Inverted Row | Back |
| One Arm Dumbbell Rowing | Back |
| Incline Plank Row Hold | Back |
| DB Alternate Bicep curl | Bicep |
| Incline dumbbell Bicep Curl | Bicep |
| Alternate DB Hammer Curl | Bicep |
| Prone Incline Bicep Curl | Bicep |
| Palm up Dumbbell Wrist Curl | Wrist and Forearm |
| Palm down Dumbbell Wrist Curl | Wrist and Forearm |
Friday Day 3: Leg and Core
Reps: 10-12
Sets: 2-4
Rest: 1-2 Minute/set
| Dumbbell Leg and Core Workout | Muscles Worked |
|---|---|
| DB Squat | Quad |
| DB Sumo Squat | Quad and Glutes |
| Dumbbell Leg Extension | Quad |
| Dumbbell Deadlift | Hamstring, Quad, Glutes |
| Prone Lying DB Leg Curl | Hamstring |
| Dumbbell Glute Bridge | Glute |
| Dumbbell Calf Raises | Calves |
| DB Side Band | Core |
| DB Straight Arm Crunches | Core |
| Dumbbell Russian Twist | Core |
| Dumbbell Side Plank | Core |
You'll love this: The Best Upper Body Dumbbell Workout (With PDF)
Week 2 (Upper/lower split)
Monday- Upper Body Workout
Reps: 10-12
Sets: 2-4
Rest: 1-2 Minute/set
| Exercises | Muscles Worked |
|---|---|
| Flat DB Bench Press | Chest |
| Incline DB Bench Press | Chest |
| Incline Dumbbell Fly | Chest |
| Dumbell Pullover | Chest |
| Floor DB Press | Tricep, Chest |
| DB Neutral Grip Press | Triceps, Chest |
| Dumbbell Kickback | Triceps |
| Standing DB Bicep Curl | Biceps |
| Dumbell Concentration Curl | Biceps |
| DB Twisted Curl | Biceps |
| DB Crossover Curl | Biceps |
Tuesday- Lower Body Workout
| Exercises | Muscles Worked |
|---|---|
| DB Lunges | Quad |
| DB Lateral Lunges | Quad, Hamstring |
| DB Sumo Squat | Quad and Glutes |
| Dumbbell Romanian Deadlift | Hamstring |
| DB Bulgarian Split Squat | Quad, Hamstring, and Glutes |
| Dumbbell Leg Extension | Quad |
| Prone Lying DB Leg Curl | Hamstring |
| Dumbbell Glute Bridge | Glute |
| Dumbbell Calf Raises | Calves |
Also, Check out: Dumbbell Compound Exercises List And How To Do Them
Thursday- Upper Body Workout
| Exercises | Muscles Worked |
|---|---|
| Dumbbell Twisting Overhead Press | Shoulder |
| Dumbell Front Raises | Shoulder |
| DB Lateral Raises | Shoulder |
| Bent over Dumbbell Rear Delt fly | Shoulder |
| DB Upright Row | Shoulder |
| Shrug | Shoulder |
| Dumbbell Rowing | Back |
| Dumbbell Bent-Over Row | Back |
| Dumbbell Underhand Inverted Row | Back |
| DB Reverse fly | Back |
| Palm up Dumbbell Wrist Curl | Wrist and Forearm |
| Palm down Dumbbell Wrist Curl | Wrist and Forearm |
Friday- Lower Body
| Exercises | Muscles Worked |
|---|---|
| DB Step-up | Quad |
| DB Front Squat | Quad, |
| DB Lateral Squat | Quad |
| Dumbbell Sumo Deadlift | Quad, Hamstring |
| DB Single-Leg Romanian Deadlift | Hamstring, Glutes |
| Dumbbell Hip Thrust | Hip and Glutes |
| DB Lower Back Extension | Lower Back |
| Dumbbell Superman | Lower Back |
| Dumbbell Glute Bridge | Glute |
| Dumbbell Calf Raises | Calves |
If you're a beginner, you'll enjoy this: 1 Hour Gym Workout For Beginners To Build Muscle
Week 3 (Full body workout)
Reps: 10-12
Sets: 2-4
Rest: 1-2 Minute/Set
Tuesday- Quad/Chest/Triceps
| Exercise | Muscles Worked |
|---|---|
| Dumbbell Front Squat | Quad |
| DB Lunges | Quad |
| Dumbbell Leg Extension | Quad |
| Flat Dumbbell Bench Press | Chest |
| DB Incline Press | Chest |
| Flat Dumbbell Chest Fly | Chest |
| Dumbbell Upward Fly | Chest |
| Incline Overhead Triceps Extension | Tricep |
| Dumbbell Triangle Pushup | Tricep |
| Dumbbell Triceps Kickback | Tricep |
Wednesday- Back/Bicep/Core
| Exercise | Muscles Worked |
|---|---|
| Dumbbell I-Y-T Raises | Back |
| One-Arm DB Rowing | Back |
| DB Bent-Over Row | Back |
| Dumbbell Inverted Row | Back |
| Dumbbell Lower Back Extension | Lower Back |
| Standing Dumbbell Curl | Biceps |
| Hammer curl | Biceps |
| Incline Bicep Curl | Biceps |
| Concentration Curl | Biceps |
| DB Side Bend | Core |
| Dumbbell Leg Raises | Core |
| Dumbbell Side Plank | Core |
Thursday- Hamstring/Shoulder/Wrist/Forearms
| Exercises | Muscles Worked |
|---|---|
| Single-Leg DB Romanian Deadlift | Hamstring |
| Lying Dumbbell Hamstring Curl | Hamstring |
| Dumbbell Bulgarian Split Squat | Hamstring |
| DB Overhead Shoulder Press | Shoulder |
| Dumbbell Front Raise | Shoulder |
| Bent-Over Lateral Raise | Shoulder |
| Dumbbell Upright Row | Shoulder |
| Dumbbell Shrug | Shoulder |
| DB Palm-up Wrist Curl | Wrist, Forearms |
| DB Palms-down Wrist Curl | Wrist, Forearms |
Do you know What’s The Best Time To Workout?
Friday- Chest/Triceps/Bicep/Gluteus/Calves
| Exercises | Muscles Worked |
|---|---|
| Flat Dumbbell Bench Press | Chest |
| Incline Dumbbell Chest Fly | Chest |
| Dumbbell Pullover | Chest |
| Neutral Grip DB Floor Press | Triceps |
| Dumbbell Triangle Pushup | Triceps |
| Dumbbell Triceps Kickback | Triceps |
| Dumbbell Twisted Curl | Biceps |
| Standing Alternate Hammer Curl | Biceps |
| Dumbbell CrossoCurl | Biceps |
| Dumbbell Hip Thrust | Glutes |
| DB Glutes Bridges | Glutes |
| DB Calves Raises | Calves |
Saturday- Shoulder/Back/Wrist/Core
| Exercises | Muscles Worked |
|---|---|
| Dumbbell Twisting Overhead Press | Shoulder |
| Dumbbell Front Raises | Shoulder |
| DB Lateral Raises | Shoulder |
| Dumbbell Rowing | Back |
| Dumbbell Bent-Over Row | Back |
| DB IYT Raises | Back |
| Palm up Dumbbell Wrist Curl | Wrist and Forearm |
| Palm down Dumbbell Wrist Curl | Wrist and Forearm |
| Dumbbell Leg Raises | Core |
| DB Russian Twist | Core |
| DB Side Plank | Core |
If you just want to stay fit, check out: 5 Simple Ways To Stay Active At Home
Week 4 (Bro Split)
Reps: 10-15
Sets: 2-4
Rest: 1-2 Minute/set
Chest
| Exercises | Muscles Worked |
|---|---|
| Dumbbell Flat Chest Press | Middle Pecs |
| Incline Dumbbell Chest Press | Upper Chest |
| Decline Dumbbell Chest Press | Lower Chest |
| Flat Dumbbell Chest Fly | Middle Pecs |
| Incline Dumbbell Chest Fly | Upper Chest |
| Dumbbell Upward Chest Fly | Lower Chest |
| Dumbbell Squeeze Chest Press | Whole Chest |
| Pullover (Upper Chest) | Chest |
Leg
| Exercises | Muscles Worked |
|---|---|
| Dumbbell Step-up | Quadriceps |
| Dumbbell Lunges | Quadricep, Hamstring |
| Dumbbell Front Squat | Quad |
| Bulgarian Split Squat | Quadricep, Hamstring |
| Single-Leg DB Romanian Deadlift | Hamstring |
| Dumbbell Leg Extension | Quad |
| Dumbbell Hamstring Curl | Hamstring |
| Dumbbell Hip Thrust | Hips |
| DB Glute Bridge | Glute |
| Dumbbell Calf Raises | Calves |
If you work out with no equipment, check out this: A Full-Body HIIT Workout At Home
Shoulder
| Exercises | Muscles Worked |
|---|---|
| DB Overhead Press | Front and Medial Deltoid |
| One-arm DB Front Raise | Front Deltoid |
| Dumbbell Lateral Raise | Medial Deltoid |
| Bent-Over Lateral Raise | Medial and Rear Deltoid |
| Lying DB Rear Fly | Rear Deltoid |
| Dumbbell Upright Row | Upper Trap, Rear Deltoid |
| Dumbbell Shrug | Shoulder |
| Dumbbell Underhand Front Raises | Shoulder |
Back
| Exercises | Muscles Worked |
|---|---|
| Dumbbell I-Y-T | Lats, Delts, Traps |
| Dumbell Plank Rowing | Lats and Traps |
| Dumbbell Bent-Over Row | Lats and Traps |
| One-Arm Dumbbell Rowing | Lats and Traps |
| Dumbbell Bent-Over Reverse Fly | Traps |
| Incline DB Straight Arm Pullover | Lats |
| Underhand DB Inverted Row | Lats |
| Dumbbell Wide Row | Lower traps, Infraspinatus |
| Lying DB Lower Back Extension | Lower Back |
Also, check out: Can I Take Pre Workout On An Empty Stomach?
Triceps/Wrist
| Exercises | Muscles Worked |
|---|---|
| Neutral Grip DB Floor Press | Triceps |
| DB Overhead Tricep Extension | Triceps |
| Dumbbell Triceps Kickback | Triceps |
| Incline DB Triceps extension | Triceps |
| Dumbbell Floor press | Triceps |
| Narrow Push-Up Gripping Dumbbell | Triceps |
| Seated palms-up Wrist Curl | Wrist and Forearm |
| Palms-down wrist curl | Wrist and Forearm |
Bicep/core
| Exercise | Muscles Worked |
|---|---|
| Alternate Dumbbell Curl | Biceps |
| DB Hammer curl | Biceps |
| DB Incline Bicep Curl | Biceps |
| Dumbbell Concentration Curl | Biceps |
| Dumbbell prone-incline-bicep-curl | Biceps |
| DB Zottman Curl | Biceps |
| DB Straight-arm Crunches | Core |
| DB Side Bend | Core |
| Dumbbell Leg Raises | Core |
| Dumbbell Side Plank | Core |
Week 5 Push, Pull, Leg-core
- 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
Week 6 Upper/Lower split
- Monday- Upper Body Workout
- Chest, Triceps, Biceps
- Tuesday- Lower Body Workout
- Quads, Calves
- Thursday- Upper Body Workout
- Shoulder, Back, Triceps, Forearms
- Friday- Lower Body
- Hamstrings, Glutes
Week 7 Full body Workout
- Monday- Leg/Chest/Tricep
- Tuesday- Back/Bicep/Core
- Rest
- Wednesday- Chest/Shoulder/Wrist
- Thursday- Leg/Bicep/Core
- Rest
- Saturday- Back/ Shoulder/Wrist workout
Week 8 (Bro Split)
- Monday
- Chest
- Tuesday
- Leg
- Wednesday
- Shoulder
- Thursday
- Back
- Friday
- Tricep, Wrist
- Saturday
- Bicep, Core
- Sunday
- Rest
Week 9 (Push, Pull, Leg-core)
- 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
Week 10 (Upper/Lower split)
- Monday- Upper Body Workout
- Chest, Triceps, Biceps
- Tuesday- Lower Body Workout
- Quads, Calves
- Thursday- Upper Body Workout
- Shoulder, Back, Triceps, Forearms
- Friday- Lower Body
- Hamstrings, Glutes
Week 11 (Full Body Workout)
- Monday- Leg/Chest/Tricep
- Tuesday- Back/Bicep/Core
- Wednesday- Chest/Shoulder/Wrist
- Thursday – Rest
- Friday- Leg/Bicep/Core
- Saturday- Back/ Shoulder/Wrist workout
- Sunday- Rest
Week 12 (Bro Split)
- Monday
- Chest
- Tuesday
- Leg
- Wednesday
- Shoulder
- Thursday
- Back
- Friday
- Tricep, Wrist
- Saturday
- Bicep, Core
- Sunday
- Rest
Free 12-Week Dumbbell Workout Plan PDF
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I'm a certified personal trainer, fitness blogger, and nature lover. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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