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)
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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