12 Week Dumbbell Workout Plan (with Free PDF)

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- 1,5,9Push/pull/leg-core
Week- 2,6,10Upper/Lower split
Week- 3,7,11Full Body
Week- 4,8,12Bro-split
Total Training Period12 weeks
Difficulty levelBeginner to Intermediate
Equipment RequireDumbbells and a flexible bench
Training GoalStrength and Muscle Building
Duration of each session60 to 90 minutes
PDF of This Workout PlanAt the Bottom
Recommended SupplementsWhey 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 WorkoutMuscles Worked
Flat DB Bench PressChest
Incline DB Bench PressChest
Dumbbell Squeeze PressChest
Dumbbell PulloverChest
Overhead PressShoulder
DB Front Lateral RaisesShoulder
DB Side Lateral RaisesShoulder
Rear Delt Dumbbell FlyShoulder
Floor DB PressTricep, Chest
DB Overhead Tricep ExtensionTricep
Dumbbell KickbackTricep
Wednesday Day 2: Pull Workout

Reps: 10-12

Sets: 2-4

Rest: 1-2 Minute/set

Dumbbell Pull WorkoutMuscles Worked
Dumbbell Bent-Over RowBack
Dumbbell Underhand Inverted RowBack
One Arm Dumbbell RowingBack
Incline Plank Row HoldBack
DB Alternate Bicep curlBicep
 Incline dumbbell Bicep CurlBicep
Alternate DB Hammer CurlBicep
Prone Incline Bicep CurlBicep
Palm up Dumbbell Wrist CurlWrist and Forearm
Palm down Dumbbell Wrist CurlWrist and Forearm
Friday Day 3: Leg and Core

Reps: 10-12

Sets: 2-4

Rest: 1-2 Minute/set

Dumbbell Leg and Core WorkoutMuscles Worked
DB SquatQuad
DB Sumo SquatQuad and Glutes
Dumbbell Leg ExtensionQuad
Dumbbell DeadliftHamstring, Quad, Glutes
Prone Lying DB Leg CurlHamstring
Dumbbell Glute BridgeGlute
Dumbbell Calf RaisesCalves
DB Side BandCore
DB Straight Arm CrunchesCore
Dumbbell Russian TwistCore
Dumbbell Side PlankCore
12 Week Dumbbell Workout Routine
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

ExercisesMuscles Worked
Flat DB Bench PressChest
Incline DB Bench PressChest
Incline Dumbbell FlyChest
Dumbell PulloverChest
Floor DB PressTricep, Chest
DB Neutral Grip PressTriceps, Chest
Dumbbell KickbackTriceps
Standing DB Bicep CurlBiceps
Dumbell Concentration CurlBiceps
DB Twisted CurlBiceps
DB Crossover CurlBiceps
Tuesday- Lower Body Workout
ExercisesMuscles Worked
DB LungesQuad
DB Lateral LungesQuad, Hamstring
DB Sumo SquatQuad and Glutes
Dumbbell Romanian DeadliftHamstring
DB Bulgarian Split SquatQuad, Hamstring, and Glutes
Dumbbell Leg ExtensionQuad
Prone Lying DB Leg CurlHamstring
Dumbbell Glute BridgeGlute
Dumbbell Calf RaisesCalves
12 Week Dumbbell Exercise Plan
Also, Check out: Dumbbell Compound Exercises List And How To Do Them
Thursday- Upper Body Workout
ExercisesMuscles Worked
Dumbbell Twisting Overhead PressShoulder
Dumbell Front RaisesShoulder
DB Lateral RaisesShoulder
Bent over Dumbbell Rear Delt flyShoulder
DB Upright RowShoulder
ShrugShoulder
Dumbbell RowingBack
Dumbbell Bent-Over RowBack
Dumbbell Underhand Inverted RowBack
DB Reverse flyBack
Palm up Dumbbell Wrist CurlWrist and Forearm
Palm down Dumbbell Wrist CurlWrist and Forearm
dumbbell workout plan at home
Friday- Lower Body
ExercisesMuscles Worked
DB Step-upQuad
DB Front SquatQuad,
DB Lateral SquatQuad
Dumbbell Sumo DeadliftQuad, Hamstring
DB Single-Leg Romanian DeadliftHamstring, Glutes
Dumbbell Hip ThrustHip and Glutes
DB Lower Back ExtensionLower Back
Dumbbell SupermanLower Back
Dumbbell Glute BridgeGlute
Dumbbell Calf RaisesCalves
Dumbbell workout routine at home
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
ExerciseMuscles Worked
Dumbbell Front SquatQuad
DB LungesQuad
Dumbbell Leg ExtensionQuad
Flat Dumbbell Bench PressChest
DB Incline PressChest
Flat Dumbbell Chest FlyChest
Dumbbell Upward FlyChest
Incline Overhead Triceps ExtensionTricep
Dumbbell Triangle PushupTricep
Dumbbell Triceps KickbackTricep
Wednesday- Back/Bicep/Core
ExerciseMuscles Worked
Dumbbell I-Y-T RaisesBack
One-Arm DB RowingBack
DB Bent-Over RowBack
Dumbbell Inverted RowBack
Dumbbell Lower Back ExtensionLower Back
Standing Dumbbell CurlBiceps
Hammer curlBiceps
Incline Bicep CurlBiceps
Concentration CurlBiceps
DB Side BendCore
Dumbbell Leg RaisesCore
Dumbbell Side PlankCore
Full-body dumbbell workout routine at home
Thursday- Hamstring/Shoulder/Wrist/Forearms
ExercisesMuscles Worked
Single-Leg DB Romanian DeadliftHamstring
Lying Dumbbell Hamstring CurlHamstring
Dumbbell Bulgarian Split SquatHamstring
DB Overhead Shoulder PressShoulder
Dumbbell Front RaiseShoulder
Bent-Over Lateral RaiseShoulder
Dumbbell Upright RowShoulder
Dumbbell ShrugShoulder
DB Palm-up Wrist CurlWrist, Forearms
DB Palms-down Wrist CurlWrist, Forearms
Do you know What’s The Best Time To Workout?
Friday- Chest/Triceps/Bicep/Gluteus/Calves
ExercisesMuscles Worked
Flat Dumbbell Bench PressChest
Incline Dumbbell Chest FlyChest
Dumbbell PulloverChest
Neutral Grip DB Floor PressTriceps
Dumbbell Triangle PushupTriceps
Dumbbell Triceps KickbackTriceps
Dumbbell Twisted CurlBiceps
Standing Alternate Hammer CurlBiceps
Dumbbell CrossoCurlBiceps
Dumbbell Hip ThrustGlutes
DB Glutes BridgesGlutes
DB Calves RaisesCalves
12 Week Dumbbell Training Plan at Home
Saturday- Shoulder/Back/Wrist/Core
ExercisesMuscles Worked
Dumbbell Twisting Overhead PressShoulder
Dumbbell Front RaisesShoulder
DB Lateral RaisesShoulder
Dumbbell RowingBack
Dumbbell Bent-Over RowBack
DB IYT RaisesBack
Palm up Dumbbell Wrist CurlWrist and Forearm
Palm down Dumbbell Wrist CurlWrist and Forearm
Dumbbell Leg RaisesCore
DB Russian TwistCore
DB Side PlankCore
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
ExercisesMuscles Worked
Dumbbell Flat Chest PressMiddle Pecs
Incline Dumbbell Chest PressUpper Chest
Decline Dumbbell Chest PressLower Chest
Flat Dumbbell Chest FlyMiddle Pecs
Incline Dumbbell Chest FlyUpper Chest
Dumbbell Upward Chest FlyLower Chest
Dumbbell Squeeze Chest PressWhole Chest
Pullover (Upper Chest)Chest
Leg
ExercisesMuscles Worked
Dumbbell Step-upQuadriceps
Dumbbell LungesQuadricep, Hamstring
Dumbbell Front SquatQuad
Bulgarian Split SquatQuadricep, Hamstring
Single-Leg DB Romanian DeadliftHamstring
Dumbbell Leg ExtensionQuad
Dumbbell Hamstring CurlHamstring
Dumbbell Hip ThrustHips
DB Glute BridgeGlute
Dumbbell Calf RaisesCalves
12 Week Dumbbell Training Plan at Home
If you work out with no equipment, check out this: A Full-Body HIIT Workout At Home
Shoulder
ExercisesMuscles Worked
DB Overhead PressFront and Medial Deltoid
One-arm DB Front RaiseFront Deltoid
Dumbbell Lateral RaiseMedial Deltoid
Bent-Over Lateral RaiseMedial and Rear Deltoid
Lying DB Rear FlyRear Deltoid
Dumbbell Upright RowUpper Trap, Rear Deltoid
Dumbbell ShrugShoulder
Dumbbell Underhand Front RaisesShoulder
Back
ExercisesMuscles Worked
Dumbbell I-Y-TLats, Delts, Traps
Dumbell Plank RowingLats and Traps
Dumbbell Bent-Over RowLats and Traps
One-Arm Dumbbell RowingLats and Traps
Dumbbell Bent-Over Reverse FlyTraps
Incline DB Straight Arm PulloverLats
Underhand DB Inverted RowLats
Dumbbell Wide RowLower traps, Infraspinatus
Lying DB Lower Back ExtensionLower Back
Also, check out: Can I Take Pre Workout On An Empty Stomach?
Triceps/Wrist
ExercisesMuscles Worked
Neutral Grip DB Floor PressTriceps
DB Overhead Tricep ExtensionTriceps
Dumbbell Triceps KickbackTriceps
Incline DB Triceps extensionTriceps
Dumbbell Floor pressTriceps
Narrow Push-Up Gripping DumbbellTriceps
Seated palms-up Wrist CurlWrist and Forearm
Palms-down wrist curlWrist and Forearm
Bicep/core
ExerciseMuscles Worked
Alternate Dumbbell CurlBiceps
DB Hammer curlBiceps
DB Incline Bicep CurlBiceps
Dumbbell Concentration CurlBiceps
Dumbbell prone-incline-bicep-curlBiceps
DB Zottman CurlBiceps
DB Straight-arm CrunchesCore
DB Side BendCore
Dumbbell Leg RaisesCore
Dumbbell Side PlankCore

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

  1. Monday- Leg/Chest/Tricep
  2. Tuesday- Back/Bicep/Core
  3. Rest
  4. Wednesday- Chest/Shoulder/Wrist
  5. Thursday- Leg/Bicep/Core
  6. Rest
  7. Saturday- Back/ Shoulder/Wrist workout

Week 8 (Bro Split)

  1. Monday
    • Chest
  2. Tuesday
    • Leg
  3. Wednesday
    • Shoulder
  4. Thursday
    • Back
  5. Friday
    • Tricep, Wrist
  6. Saturday
    • Bicep, Core
  7. 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)

  1. Monday- Leg/Chest/Tricep
  2. Tuesday- Back/Bicep/Core
  3. Wednesday- Chest/Shoulder/Wrist
  4. Thursday – Rest
  5. Friday- Leg/Bicep/Core
  6. Saturday- Back/ Shoulder/Wrist workout
  7. Sunday- Rest

Week 12 (Bro Split)

  1. Monday
    • Chest
  2. Tuesday
    • Leg
  3. Wednesday
    • Shoulder
  4. Thursday
    • Back
  5. Friday
    • Tricep, Wrist
  6. Saturday
    • Bicep, Core
  7. Sunday
    • Rest

Free 12-Week Dumbbell Workout Plan PDF

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