Weekly 45 Minute Dumbbell Workout Plan to Shape Your Body
I’ll share three different splits in this article. The first one focuses on one muscle group a day, the second one involves training the upper and lower body in separate sessions, and the third one is based on a multiple body parts superset approach. All three splits are good. You can follow any of them depending on your choice.
Whichever split you follow, I recommend following this warm-up to prepare your muscles for effective dumbbell training:
10 Low Lunge Arch (5 reps with 5-second hold per side)
10 World’s Greatest Stretch (5 reps with 5-second hold on each side)
20 Dumbbell Reverse Lunges (10 reps per leg)
20 DB Single-arm Overhead Press (10 reps per side)
15 Bent-over Rows
Single or Double Legged Deadlift (10 reps on each side or 15 reps)
It is best suited to those looking to hammer their upper and lower body separately and enhance their strength and muscle growth.
Here’s the weekly schedule for a 45-minute dumbbell workout:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body
Day 5: Upper Body
Day 6: Lower Body
Day 1 – Upper Body
Exercise
Sets
Reps
Rest
Flat DB Bench Press
3
12-15
1-minute
Dumbbell Flies
3
12-15
1-minute
Overhead Press
3
12-15
1-minute
Lateral Raises
3
12-15
1-minute
Overhead Triceps Extension
3
15-20
1-minute
Tate Press
3
15-20
1-minute
Day 2 – Lower Body
Exercise
Sets
Reps
Rest
Squats
4
15-20
90-second
Lunges
3
10/side
1-minute
Romanian Deadlifts
4
12-15
90-second
Glute Bridge
3
12-15
1-minute
Calf Raises
3
20/side
1-minute
Day 3 – Upper Body
Exercise
Sets
Reps
Rest
Bent-over DB Rows
3
12-15
1-minute
Dumbbell Pullover
3
12-15
1-minute
Chest Supported Row (Prone Grip)
3
12-15
1-minute
Concentration Curls
3
12/side
1-minute
Hammer Curls
3
15-20
1-minute
Low to High Wood Chop
3
12/side
1-minute
Day 4 – Lower Body
Exercise
Sets
Reps
Rest
Sumo Squats
3
15-20
90-second
Reverse Lunges
3
10/side
1-minute
Lying Leg Curls
3
12-15
90-second
DB Frog Pump
3
12-15
1-minute
Calf Raises
3
20/side
1-minute
Day 5 – Upper Body
Exercise
Sets
Reps
Rest
Seated FDL Raises
3
6-8
90-second
Incline IYT Raises
3
6-8
90-second
Incline DB Bench Press
3
12-15
1-minute
Shoulder Shrug
3
12-15
1-minute
DB Side Plank
3
20 sec per side
No rest
Day 6 – Lower Body
Exercise
Sets
Reps
Rest
Lateral Squats
3
10/side
1-minute
Single Leg Deadlifts
3
10/side
45-second
Step-up
3
10/side
45-second
Good Morning
3
10-12
1-minute
Leg Extensions
3
15-20
1-minute
C. Combined Muscle Group Superset Workout
This program focuses on hitting two to three muscle groups per session. It is based on the Superset approach.
The superset involves performing two exercises consecutively. These exercises usually target the two different muscle groups, such as the chest and biceps, and the legs and shoulders.
The higher intensity of this method also enhances endurance, burns fat, and increases fat loss while strengthening muscles.
If you want to train more muscles within 45 minutes, this split can work well for you.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
