If you have dumbbells at home and want to utilize them for 15 minutes of your time out of 1440 in the best possible way, this blog is for you.
In this article, I’ll show you how to train effectively with dumbbells by training for 15 minutes a day only.
I’ve designed three routines: full-body, upper-lower split, and muscle-group split.
The full-body split is what I recommend to everyone who has limited time to exercise as it involves focusing on every muscle group in each session and provides decent results over time.
If not the total body, you’ve two other options – the upper-lower and the one muscle per day splits.
The upper-lower, as the name suggests, involves training the legs and torso on separate days.
The muscle-group split is more straightforward and involves focusing on one muscle group a day, such as the chest on day 1, back on day 2, legs on day 3, and so on.
If you want a dumbbell minimalist workout plan, save this program’s PDF and start training.
The Best 15-Minute Dumbbell Workout Routines
| Routine 1 | Full Body Workout |
| Routine 2 | Upper-Lower Split |
| Routine 3 | Single-Muscle Split |
| Equipment Needed | Dumbbells & Bench (optional) |
| Duration/Session | 15 minutes |
| Sessions/Week | 6 on, 1 off |
| Target Gender | Male & Female |
| Experienced Required | Beginner to Intermediate |
| Workout Goal | Get Strong & Stay Fit |
Routine 1: Full Body Split
Day 1
- 15 Overhead Press
- 15 Dumbbell Squats
- 15 Bent-Over Rows
- 15 Push-ups on Dumbbells
- 15 Romanian Deadlift
- Perform 2-3 rounds.
Day 2
- 20 Single-arm DB Swings (10/side)
- 20 Stationary Lunges (10 per leg)
- 15 Floor/Bench Press
- 15 Bent-over Lateral Raises
- 20 Half Kneeling DB Oblique Twist/Chop (10 per side)
- Perform 2-3 rounds.
Day 3
- 10 DB Squat Jacks
- 15 Lateral Delt Raises
- 20 Triceps Kickback/Overhead Extension (10 per side)
- 20 Biceps Curls (10 per arm)
- 15 Reverse Crunches
- Perform 2-3 rounds.
Day 4
- 12 Dumbbell Curtsy Lunges (6 per side)
- 15 DB Upright Rows
- 15 DB Squeeze Press on the bench/floor
- 20 Single-arm DB Row (10 per side)
- 15 Glute Bridges or Hip Thrusts
- Perform 2-3 rounds.
Day 5
- 20 Lunges to Torso Twist (10 per side)
- 15 Dumbbell Push Press
- 15 Standing Upward Fly
- 15 DB Gorilla Rows
- 30 Single-leg Calf Raises (15 per side)
- Perform 2-3 rounds.
Day 6
- 15 Close Grip DB Push-ups
- 20 Lying Dumbbell Leg Curls
- 10 Dumbbell Plank Row
- 6 Seated FDL Raises
- 12 Bulgarian Split Squats (6 per leg)
Routine 2: Upper Lower Split
Day 1 – Upper Body
- 15-20 Overhead Presses
- 10-15 Dumbbell Deficit Push-ups
- 15-20 Bent-over Rows
- 15-20 Biceps Curls
- 20 Overhead Triceps Extensions (10 per side)
- Repeat Twice
Day 2 – Lower Body
- 20 Dumbbell Squats
- 20 Stationary Lunges (10 on each side)
- 10-12 Romanian Deadlifts
- 15-20 Lying Leg Curls
- 30 Single-leg Calf Raises (15 reps per leg)
- Perform two rounds.
Day 3 – Upper Body
- 12-15 DB Floor Presses
- 15-20 Lateral Raises
- 15-20 Rear Delt Raises
- 20 Single-arm Rows (10/side)
- 20 Half Kneeling Low to High DB Chops (10/side)
- 12-15 Reverse Crunches
- Perform two rounds.
Day 4 – Lower Body
- 20 Reverse Lunges (10 per leg)
- 20 Sumo Squats
- 10 DB Good Morning
- 15-20 Hip Thrusts/Glute Bridges
- 30 Single-leg Calf Raises (15 reps per leg)
- Perform two rounds.
Day 5 – Upper Body
- 20 Single-arm DB Swings (10/side)
- 15 Close Grip Dumbbell Push-ups
- 20 DB Upright Rows
- 20 Triceps Kickback (10 per side)
- 20 Hammer Biceps Curls (10 per arm)
- Perform two rounds.
Day 6 – Cardio
- 20 Dumbbell Squat Jacks
- 20 DB Plank Drag (10 reps per side)
- 20 Lunges to Torso Twist (10 reps on each side)
- 20 Side Plank Hip Dips (10 reps per side)
- 10 Half Burpees (No Jump)
- Perform two rounds.
Routine 3: One-Muscle Group Split
Day 1 – Chest
- Incline DB Bench Press: 2 sets x 20 reps
- Flat DB Bench Press: 1 set x 20 reps
- Incline Dumbbell Fly: 2 sets x 15-20 reps
- Dumbbell Deficit Push-ups: 1 set x Failure
Day 2 – Back
- Bent-over Dumbbell Rows: 2 sets x 20 reps
- Split Stance Single-arm Rows: 1 set x 20 reps per side
- Lying Superman DB Row: 1 sets x 10-12 reps
- 45-Degree Incline Row: 2 sets x 10 reps per side
Day 3 – Legs
- Dumbbell Squats: 2 sets x 20 reps
- Stationary Lunges: 1 set x 10 reps per side
- Single-leg Deadlift: 2 sets x 12-15 reps
- Lying Leg Curls: 1 set x 20 reps
- Single-leg Calf Raises: 1 set x 15 reps on each leg
Day 4 – Shoulder
- Dumbbell Overhead Press: 2 sets x 20 reps
- Lateral Delt Raises: 2 sets x 20 reps
- Bent-over Reverse Fly: 2 sets x 20 reps
- Dumbbell Shrugs: 1 set x 20 reps (if time allows)
Day 5 – Arms
- Concentration Curls: 2 set x 15 reps on each side
- Hammer Curls: 2 sets x 15 reps
- 1-arm Overhead Triceps Extensions: 2 set x 15 reps on each side
- One-arm Triceps Kickbacks: 2 sets x 15 reps per arm
Day 6 – Abs
- Reverse Crunches: 2 sets x 15 reps
- Dumbbell Sit-ups: 2 sets x 6-8 reps
- Half-Kneeling DB Low to High Chop: 2 sets x 15 reps on each side
- Side Plank Hip Dips: 1 set x 10 reps per side
