6 Week Dumbbell Compound Workout Plan w/PDF

Whether you train at home or in the gym, you can perform dumbbell compound exercises to build strength, muscle, and endurance.

Compound exercises target multiple muscles simultaneously and help yield the same results as isolation exercises but in less time.¹ Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015;6(2):e24057. doi:10.5812/asjsm.24057

They are also suitable for all fitness enthusiasts, from beginners to experienced ones.

I’ve created a 6-week dumbbell compound workout plan for those who want to improve their physique at home without spending hours at the gym.

This program will help you scale your fitness to the next level and improve your cardiovascular health.

Program Summary

Routine Type	Full Body
Suggested Program Duration	12 weeks
Sessions/week	Three
Duration/session	45 minutes
Goal	Build Strength, Lean mass, and Endurance
Target Gender	Male and Female
Suitable age group	16-45 years
Equipment Needed	Dumbbells and an Adjustable Bench

---

6 Week Dumbbell Compound Workout Plan to Build Muscle

Do five minutes of cardio to increase your heart rate and oxygen supply and get your muscles ready to perform weight training. You can pick warm-up exercises from this list of cardio workouts.

Week 1

Monday

Exercise	Target Muscle	Reps x Sets
Dumbbell Squat	Quad	15 x 3
Dumbbell Bench Press	Chest	12 x 3
Arnold Press	Shoulder	10 x 3
Bent-Over Row	Back	12 x 3

Wednesday

Exercise	Target Muscle	Reps x Sets
Incline IYT Raises	Shoulder, Back	8 x 3
Deficit Pushups	Chest, Triceps	10 x 3
DB Romanian Deadlift	Hamstring	10 x 3
Dumbbell Pullover	Chest, Lats	12 x 3

Friday

Exercise	Target Muscle	Reps x Sets
Squat to Calf Raise	Legs	10 x 3
Dumbbell Swings	Full Body	12 x 3
Incline DB Bench Press	Chest	12 x 3
Dumbbell Pendlay Row	Back	10 x 3

Week 2

Monday

Exercise	Target Muscle	Reps x Sets
Deadlift	Legs and Back	10 x 3
Farmers Walk	Total Body	15-sec x 3
Bridge Press	Chest, Glute, LB	12 x 3
Bent-over DB Row	Back	12 x 4

Wednesday

Exercise	Target Muscle	Reps x Sets
Dumbbell Cluster	Full Body	10 x 3
Bulgarian Split Squat	Lower Body	10 x 3
Deficit Pushups	Upper Body	10 x 3
Incline IYT Raises	Upper Body	10 x 3

Friday

Exercise	Target Muscle	Reps x Sets
Squat to Overhead Press	Total Body	10 x 3
One-arm DB Row	Back	10 x 3
Dumbbell Deadlift	Legs, Back	10 x 3
Flat Bench Press	Chest	12 x 3

Week 3

Monday

Exercise	Target Muscle	Reps x Sets
Lunges to Hammer Curl	Legs and Biceps	5/side x 3
Pushup to Row	Upper Body	5/side x 3
Clean and Press	Full Body	10 x 3
Dumbbell RDL	Posterior Chain	10 x 3

Wednesday

Exercise	Target Muscle	Reps x Sets
Dumbbell Surrender	Full Body	10 x 3
Diamond Push-Ups	Chest & Triceps	10 x 3
Standing FYT Raises	Shoulders	8 x 3
Incline DB Chest Supported Row	Upper Trap & Rear Delt	12 x 3

Friday

Exercise	Target Muscle	Reps x Sets
Power Maker	Total Body	5 x 4
Sumo Cossack Squat	Legs and Glutes	10 x 3
Incline Bench Press	Chest	12 x 3
One-arm DB Row	Back	10 x 3

Week 4

Monday

Exercise	Target Muscle	Reps x Sets
Dumbbell Deadlift	Quad	10 x 3
Arnold Press	Shoulder	10 x 3
Bent-Over Row	Back	12 x 3
Deficit Pushups	Chest	10 x 3

Wednesday

Exercise	Target Muscle	Reps x Sets
Incline IYT Raises	Shoulder & Back	6 x 4
Dumbbell Lunges	Legs and Glutes	10 x 3
Incline Plank Rowing	Back and Core	10 x 3
Dumbbell Pullover	Chest and Lats	12 x 3

Friday

Exercise	Target Muscle	Reps x Sets
Squat to Calf Raise	Legs	10 x 3
Dumbbell Swings	Full Body	12 x 3
Incline DB Bench Press	Chest	12 x 3
Dumbbell Pendlay Row	Back	10 x 3

Week 5

Monday

Exercise	Target Muscle	Reps x Sets
Dumbbell Deadlift	Legs and Back	10 x 3
Farmers Walk	Full Body	15-sec x 3
Decline Floor Press	Chest, Glute, & LB	12 x 3
Bent-over DB Row	Back	12 x 4

Wednesday

Exercise	Target Muscle	Reps x Sets
Dumbbell Cluster	Full Body	10 x 3
Bulgarian Split Squat	Legs & Glutes	10 x 3
Deficit Pushups	Chest & Triceps	10 x 3
Incline IYT Raises	Back & Shoulder	5 x 4

Friday

Exercise	Target Muscle	Reps x Sets
Squat to Overhead Press	Total Body	10 x 3
One-arm DB Row	Back	10 x 3
Dumbbell Step-up	Lower Body	10 x 3
Flat Bench Press	Chest	12 x 3

Week 6

Monday

Exercise	Target Muscle	Reps x Sets
Lunges to Hammer Curl	Legs and Biceps	5/side x 3
Pushup to Row	Upper Body	5/side x 3
Clean and Press	Full Body	10 x 3
Incline Plank Row	Posterior Chain	10 x 3

Wednesday

Exercise	Target Muscle	Reps x Sets
Dumbbell Surrender	Full Body	10 x 3
Diamond Push-Ups	Chest & Triceps	10 x 3
Bridge Press	Chest, Glute, & LB	8 x 3
Incline DB Chest Supported Row	Upper Trap & Rear Delt	12 x 3

Friday

Exercise	Target Muscle	Reps x Sets
Power Maker	Total Body	5 x 4
Sumo Cossack Squat	Legs and Glutes	10 x 3
Incline Bench Press	Chest	12 x 3
One-arm DB Row	Back	10 x 3

Full Body Compound Dumbbell Workout Routine PDF

The Bottom Line

When your goal is to keep yourself fit and strong in the long run, you may want to try various kinds of exercises and workouts to improve your overall fitness, from strength and endurance to mass and flexibility.

You must try compound workout training at least once (only compound movements). They are great for targeting multiple muscles at once and developing strength, lean mass, and cardiovascular health.

If you train at home with limited equipment, you can do this 6-week dumbbell only compound workout to level up your fitness.

The workout will only take 30-45 minutes a session, three days a week. And it can easily fit into your busy schedule.

Once you complete this program, you can try this five day dumbbell split workout at home.

References

• 1
  Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015;6(2):e24057. doi:10.5812/asjsm.24057