2 Day Dumbbell Workout Plan PDF (Full-Body/Split/Hybrid)

Something is always better than nothing. So, doing dumbbell workouts, even two days a week, can help you build and maintain strength, mass, and physical appearance.

In this article, I’ll show you how to program multiple 2-day dumbbell workout routines so you can train in an organized way and develop your physique.

Here are the workout plans you’ll see below:

• 2-Day Push/Pull Dumbbell Routine
• Upper/Lower 2-Day Split Dumbbell Workout
• 2 Days a Week Full Body Dumbbell Workout

I’ll also hand out a PDF containing all the programs that you can print and use whenever you hit the workout.

Whether you’re a male or female, these routines will help you build lean mass, improve your aesthetics, and enhance your overall fitness.

Push/Pull 2 Day Split Dumbbell Workout

This 2-day split involves doing push exercises on day one and pull exercises on day two.

The push day focuses on training the chest, shoulders, triceps, quads, and glutes, while the pull day involves training the back, biceps, forearms, hamstrings, and abs, ensuring your every muscle gets some work during a week.

Day 1 – Chest, Shoulder, Triceps, and Quads

Push Workout A

• Dumbbell Squat: 3 sets x 10-12 reps
• Dumbbell Lunges: 2 sets x 10 reps per side
• Incline Bench Press: 3 sets x 10-15 reps
• Overhead Press: 3 sets x 10-15 reps
• Lateral Raises: 3 sets x 10-12 reps
• DB Skull Crusher: 3 sets x 10-15 reps
• Calf Raises: 3 sets x 15-20 reps
• Hip Thrust: 3 sets x 10-15 reps

Push Workout B

• Front Squat: 3 sets of 12 to 15 reps
• Incline Bench Press: 3 sets of 10 to 12 reps
• One-arm Overhead Triceps Extension: 3 sets of 12 to 15 reps
• Overhead Press: 3 sets of 10 to 12 reps
• Lateral Raises: 3 sets of 8 to 12 reps
• Dumbbell Glute Bridge: 3 sets of 10 to 12 reps

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Day 2 – Back, Biceps, and Hamstring

Pull Workout A

• Dumbbell Deadlift: 3-4 sets x 6-8 reps
• One-arm Dumbbell Row: 3 sets x 8-12 reps
• Alternating Bicep Curl: 3 sets x 10-12 reps
• Spider/Preacher Curl: 2 sets x 8-10 reps
• Dumbbell Pullover: 3 sets x 10-12 reps
• Superman Row: 3 sets x 6-8 reps
• Lying Leg Curl: 3 sets x 6-8 reps
• Torso Curl: 3 sets x 8-12 reps

Pull Workout B

• Dumbbell Deadlift: 3-4 sets of 6 to 8 reps
• Bent-over Row: 3 sets of 8 to 12 reps
• Reverse Fly: 2 sets of 8 to 10 reps
• Standing Curl: 3 sets of 8 to 12 reps
• Concentration Curl: 3 sets of 8 to 10 reps
• Wrist Curl: 2 sets of 8 to 12 reps
• Dumbbell Leg Curl: 3 sets of 8 to 10 reps

The 2 Day Dumbbell Upper Lower Split

This two-day dumbbell program is great for those who want to train the upper and lower body separately in alternate sessions.

Day 1 – Upper Body

Option A

• Incline Bench Press: 4 sets x 10-12 reps
• Dumbbell Fly: 3 sets x 10-12 reps
• Lateral Raises: 3 sets x 8-10 reps
• Reverse Fly: 3 sets x 8-10 reps
• Bent-over Dumbbell Row: 3 sets x 8-10 reps
• Single-arm Triceps Extension: 3 sets x 10 reps per side
• Alternating Biceps Curl: 3 sets x 10 reps per arm
• Kneeling Dumbbell Chop: 3 sets x 10 reps on each side

Option B

• Dumbbell Deadlift: 4 sets x 6-8 reps
• Bent-over Row: 3 sets x 8-12 reps
• Biceps Curl: 3 sets x 8-12 reps
• Flat Bench Press: 4 sets x 8-12 reps
• Arnold Press: 3 sets x 8-12 reps
• Facepull: 2 sets x 6-10 reps
• Tricep Kickbacks/One-arm Overhead Tricep Extension: 3 sets x 8-12 reps

Day 2 – Lower Body

Option A

• Goblet Squat: 3 sets x 12-15 reps
• Front Lunges: 2 sets x 8 reps per leg
• Leg Extension: 3 sets x 12-15 reps
• Romanian Deadlift: 3 sets x 6-8 reps
• Prone Leg Curl: 3 sets x 12-15 reps
• Step-up: 2 sets x 8 reps per leg
• Glute Bridge: 3 sets x 10-12 reps
• Calf Raises: 3 sets x 15-20 reps

Option B

• Sumo Squat: 3 sets x 8-12 reps
• Reverse Lunges: 3 sets x 8-12 reps
• Step-up: 2 sets x 6-10 reps
• Single-Leg Deadlift: 3 sets x 6-8 reps
• Hip Thrust: 3 sets x 8-12 reps
• Calf Raises: 3 sets x 8-12 reps

2 Day Full Body Dumbbell Workout Routine

This dumbbell workout routine involves training the entire body in each of two sessions.

It mostly includes compound exercises that work on multiple muscles simultaneously and help train the entire body in a limited time.

Day 1 – Full Body Workout

Workout Option A

• Dumbbell Squat: 3 sets x 12-15 reps
• Flat Bench Press: 3 sets x 10-12 reps
• Overhead Press: 3 sets x 10-12 reps
• Lateral Raises: 3 sets x 10-12 reps
• Bent-over Rowing: 3 sets x 10-12 reps
• Reverse Fly: 2 sets x 8-10 reps
• Lying Leg Curl: 3 sets x 6-8 reps
• DB Reverse Crunches: 2 sets x 10-12 reps

Workout Option B

• Sumo Squat: 3 sets x 8-12 reps
• Step-up: 2 sets x 6-10 reps
• Bench Press: 3 sets x 8-12 reps
• Front Raises: 3 sets x 8-12 reps
• Bent-over Rowing: 3 sets x 8-12 reps
• Standing Oblique Twist: 3 sets x 8-12 reps
• Calf Raises: 3 sets x 8-12 reps

Day 2 – Full Body Workout

Workout Option A

• Lunges: 3 sets x 8-10 reps
• Romanian Deadlift: 3 sets x 6-8 reps
• One-arm Dumbbell Row: 3 sets x 8-10 reps
• Incline Bench Press: 3 sets x 10-12 reps
• Arnold Press: 3 sets x 8-10 reps
• Biceps Curl: 3 sets x 8-10 reps
• French Press: 3 sets x 10-12 reps
• Glute Bridge: 3 sets x 8-12 reps

Workout Option B

• Deadlift: 4 sets x 6-8 reps
• One-arm Dumbbell Rowing: 3 sets x 8-10 reps
• Flat Bench Press: 4 sets x 8-12 reps
• Arnold Press: 3 sets x 8-10 reps
• Rear Delt Fly: 3 sets x 6-10 reps
• One-arm Overhead Tricep Extension: 3 sets x 8-12 reps
• Romanian Deadlift: 3 sets x 8-12 reps

Which Routine Should You Follow?

I recommend starting with a full-body split, followed by push-pull, and then an upper-lower split.

All three routines are effective and help you increase strength, build muscles, and improve overall fitness. So, you can do each of them for four weeks, then decide which works best for you.

When Should You Increase Frequency?

Exercising three to five times weekly is required to achieve decent results. So, whenever you get a chance, I suggest working out more than twice a week.

Can You Build Muscle By Training Two Days Only?

Working out two days a week is not enough to build muscles, whether you use dumbbells, barbells, or machines.

A study suggests that the major muscle groups should be trained at least twice weekly to maximize muscle growth.¹ Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172. And it can only be achieved if you work out more than two times a week.

Another study suggested doing resistance training more frequently increases muscular hypertrophy in trained men.² Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Tiryaki-Sonmez G. Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men. J Strength Cond Res. 2015;29(7):1821-1829. doi:10.1519/JSC.0000000000000970

So, working out two days a week isn’t enough, and it will take longer to see the visible results.

Download The 2-Day Dumbbell Only Workout PDF

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I’ve designed a complete series of dumbbell workout programs. So, whenever you get more than two days, I recommend following these routines:

• 3 Day Dumbbell Workout to Build Strength and Shape
• 4-Day Dumbbell Push Pull Workout to Get Aesthetic

References

• 1
  Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
• 2
  Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Tiryaki-Sonmez G. Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men. J Strength Cond Res. 2015;29(7):1821-1829. doi:10.1519/JSC.0000000000000970