7-Day Dumbbell and Resistance Band Workout to Build Muscle with PDF

Dumbbells and resistance bands are two of the most versatile, easy-to-use, and effective pieces of workout equipment that allow us to perform myriad exercises from the upper to the lower body. However, if you want to utilize them, you need a well-designed workout program.

In this article, I’ve shared the best weekly dumbbell and resistance band workout routine that will allow you to train in an organized way and help you achieve the best results over time.

Whether you’re a male or female, beginner or intermediate, if you need a simple and effective workout program that involves resistance band and dumbbell exercises, this can be greatly helpful.

Program Description

Dumbbell and Band Workout Program Summary

About Program

  • Routine Type: Combined Upper Lower Split
  • Training Sets Type: Superset
  • Sessions/Week: 5
  • Duration/Session: 20-30 minutes
  • Workout Type: Strength Training
  • Program Goal: Build Muscle and Shape Physique
  • Target Gender: Male and Female
  • Difficulty Level: Beginner to Intermediate


  • Monday: Chest and Front Leg
  • Tuesday: Back and Rear Leg
  • Wednesday: OFF
  • Thursday: Shoulder and Arms
  • Friday: Chest and Legs
  • Saturday: Back and Core
  • Sunday: OFF

Workout Instruction

  • Warm-up: Perform some cardio exercises to increase your body temperature and oxygen flow. For example, you can do bodyweight pushups on Chest Day, squats on Leg Day, and mountain climbing before training abs to elevate your heart rate and prepare your muscles for resistance exercises.
  • Reps and Sets Range: I’ve kept the reps and sets to standard numbers, which are three for sets and 10-15 for reps.
  • Rest between sets: The rest time depends on your fitness level and goal. However, I suggest resting for less than a minute for endurance training, 1-3 minutes of rest for muscle-building goals, and 2-4 minutes of intervals during strength workouts.
  • Superset Pairs: Superset is a time-efficient workout split that involves performing exercises in pairs. Usually, it includes training two antagonist muscles together to get more work done in less time. It can be challenging but will help you take your fitness to the next level.

7-Day Dumbbell and Resistance Band Workout Plan

Resistance band and dumbbell workout

Monday – Chest and Front Leg

Superset PairsSetsReps
DB Squat + Banded Push-up312-15
DB Lunges + Incline Chest Press310-12
DB Leg Extension + Banded Chest Fly312-15
Dumbbell Step-up + DB Pullover310-12

Tuesday – Back and Rear Leg

Superset PairsSetsReps
Banded Pulldown + Romanian DL312-15
Bent-Over Row + Lying Leg Curl310-12
Seated Banded Row + Hip Thrust312-15
Lat Pullover + DB Calf Raises310-12

Thursday – Shoulder and Arms

Superset PairsSetsReps
Overhead Press + Biceps Curl312-15
DB Lateral Raises + Concentration Curl310-12
Rear Delt Raises + Overhead Arm Extension312-15
Banded Shrug + Banded Pushdown310-12

Friday – Chest and Legs

Superset PairsSetsReps
Sumo Squat + Flat DB Bench Press312-15
Lateral Lunges + Incline Chest Press310-12
Stiff-Leg Banded Deadlift + Chest Fly312-15
Glute Bridge + Standing One-arm Chest Press310-12

Saturday – Back and Core

Superset PairsSetsReps
Bent-over Row + Banded Reverse Crunch312-15
Seated Banded Row + Dumbbell Wood Chop310-12
DB Pendlay Row + Alternate Heel Taps312-15
Superman Pull + Plank Dumbbell Drag310-12

Download Program PDF

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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