6 Week Dumbbell Compound Workout Plan w/PDF

Dumbbell Compound Workout

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 TypeFull Body
Suggested Program Duration12 weeks
Sessions/weekThree
Duration/session45 minutes
GoalBuild Strength, Lean mass, and Endurance
Target GenderMale and Female
Suitable age group16-45 years
Equipment NeededDumbbells and an Adjustable Bench
Full body compound dumbbell workout summary

6 Week Dumbbell Compound Workout Plan to Build Muscle

6 Week Dumbbell Compound Workout Plan

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

ExerciseTarget MuscleReps x Sets
Dumbbell SquatQuad15 x 3
Dumbbell Bench PressChest12 x 3
Arnold PressShoulder10 x 3
Bent-Over RowBack 12 x 3

Wednesday

ExerciseTarget MuscleReps x Sets
Incline IYT RaisesShoulder, Back8 x 3
Deficit PushupsChest, Triceps10 x 3
DB Romanian DeadliftHamstring10 x 3
Dumbbell PulloverChest, Lats12 x 3

Friday

ExerciseTarget MuscleReps x Sets
Squat to Calf RaiseLegs10 x 3
Dumbbell SwingsFull Body12 x 3
Incline DB Bench PressChest12 x 3
Dumbbell Pendlay RowBack10 x 3

Week 2

Monday

ExerciseTarget MuscleReps x Sets
DeadliftLegs and Back10 x 3
Farmers WalkTotal Body15-sec x 3
Bridge PressChest, Glute, LB12 x 3
Bent-over DB RowBack12 x 4

Wednesday

ExerciseTarget MuscleReps x Sets
Dumbbell ClusterFull Body10 x 3
Bulgarian Split SquatLower Body10 x 3
Deficit PushupsUpper Body10 x 3
Incline IYT RaisesUpper Body10 x 3

Friday

ExerciseTarget MuscleReps x Sets
Squat to Overhead PressTotal Body10 x 3
One-arm DB RowBack10 x 3
Dumbbell DeadliftLegs, Back10 x 3
Flat Bench PressChest12 x 3

Week 3

Monday

ExerciseTarget MuscleReps x Sets
Lunges to Hammer CurlLegs and Biceps5/side x 3
Pushup to RowUpper Body5/side x 3
Clean and PressFull Body10 x 3
Dumbbell RDLPosterior Chain10 x 3

Wednesday

ExerciseTarget MuscleReps x Sets
Dumbbell SurrenderFull Body10 x 3
Diamond Push-UpsChest & Triceps10 x 3
Standing FYT RaisesShoulders8 x 3
Incline DB Chest Supported RowUpper Trap & Rear Delt12 x 3

Friday

ExerciseTarget MuscleReps x Sets
Power MakerTotal Body5 x 4
Sumo Cossack SquatLegs and Glutes10 x 3
Incline Bench PressChest12 x 3
One-arm DB RowBack10 x 3

Week 4

Monday

ExerciseTarget MuscleReps x Sets
Dumbbell DeadliftQuad10 x 3
Arnold PressShoulder10 x 3
Bent-Over RowBack12 x 3
Deficit PushupsChest10 x 3

Wednesday

ExerciseTarget MuscleReps x Sets
Incline IYT RaisesShoulder & Back6 x 4
Dumbbell LungesLegs and Glutes10 x 3
Incline Plank RowingBack and Core10 x 3
Dumbbell PulloverChest and Lats12 x 3

Friday

ExerciseTarget MuscleReps x Sets
Squat to Calf RaiseLegs10 x 3
Dumbbell SwingsFull Body12 x 3
Incline DB Bench PressChest12 x 3
Dumbbell Pendlay RowBack10 x 3

Week 5

Monday

ExerciseTarget MuscleReps x Sets
Dumbbell DeadliftLegs and Back10 x 3
Farmers WalkFull Body15-sec x 3
Decline Floor PressChest, Glute, & LB12 x 3
Bent-over DB RowBack12 x 4

Wednesday

ExerciseTarget MuscleReps x Sets
Dumbbell ClusterFull Body10 x 3
Bulgarian Split SquatLegs & Glutes10 x 3
Deficit PushupsChest & Triceps10 x 3
Incline IYT RaisesBack & Shoulder5 x 4

Friday

ExerciseTarget MuscleReps x Sets
Squat to Overhead PressTotal Body10 x 3
One-arm DB RowBack10 x 3
Dumbbell Step-upLower Body10 x 3
Flat Bench PressChest12 x 3

Week 6

Monday

ExerciseTarget MuscleReps x Sets
Lunges to Hammer CurlLegs and Biceps5/side x 3
Pushup to RowUpper Body5/side x 3
Clean and PressFull Body10 x 3
Incline Plank RowPosterior Chain10 x 3

Wednesday

ExerciseTarget MuscleReps x Sets
Dumbbell SurrenderFull Body10 x 3
Diamond Push-UpsChest & Triceps10 x 3
Bridge PressChest, Glute, & LB8 x 3
Incline DB Chest Supported RowUpper Trap & Rear Delt12 x 3

Friday

ExerciseTarget MuscleReps x Sets
Power MakerTotal Body5 x 4
Sumo Cossack SquatLegs and Glutes10 x 3
Incline Bench PressChest12 x 3
One-arm DB RowBack10 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

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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