Dumbbell and Bodyweight Workout Plan: 3, 4, 5 & 6-Day Splits

Looking for a simple workout plan you can follow at home with dumbbells and bodyweight exercises?

This dumbbell and bodyweight workout plan includes six different training splits, allowing you to choose a schedule that fits your experience, schedule, and goals.

You can choose from:

• 3-Day Full Body Workout
• 4-Day Upper/Lower Workout
• 5-Day Upper/Lower Workout
• 6-Day Push/Pull/Legs, Bro-Split, and Functional Program

You only need dumbbells and a workout bench for most of the program. Some exercises can also be performed with bodyweight alone.

They are practical and easy-to-follow programs that allow you to train systematically, build strength and muscle, and sculpt your physique with limited equipment.

Important: You have multiple options here, so choose one split and follow it consistently. And switch when necessary.

Which Split Should You Choose?

Your Situation	Recommended split
You’re new to resistance training	3-Day Full Body
Have 3 days available	3-Day Full Body
You can train 4 days per week	4-Day Upper/Lower
Want more training frequency	5-Day Upper/Lower
Enjoy frequent training and have experience	6-Day PPL
Prefer training one body part at a time	Bro Split
Want strength, fitness, and athletic movement	Functional Split

More training days do not automatically mean more muscle or better results. Choose the split you can perform consistently while recovering well.

Program Instructions

1. Warm Up Before Every Workout

Spend approximately 5-6 minutes warming up before your resistance-training session.

A simple warm-up includes dynamic stretches, light cardio, and light lifting.

For example, perform shoulder pass-throughs, world’s greatest stretch, band pull-aparts, shoulder rotations, and dive bomber push-ups for upper body workouts.

Leg swings, bird dog lifts, hamstring stretch, reverse lunges, jumping jacks, and bodyweight deep squats for lower body workouts.

You can perform a combination of upper and lower body warm-up exercises before full-body training.

Your warm-up should prepare you for training without making you tired.

2. Choose the Correct Dumbbell Weight

Use dumbbells that allow you to complete the prescribed reps with good technique. Plus, do not lift at max effort; keep 1-3 repetitions left in reserve at the end of most sets.

For example, if an exercise calls for 8-12 reps, choose a weight that allows you to perform at least 8 good repetitions but makes the final few repetitions challenging.

Avoid choosing a weight simply because it is heavy. Good form and controlled reps are more important than lifting the heaviest dumbbells possible.

3. Use Progressive Overload

Aim to become stronger over time.

Follow these tips for progressive overload:

• Gradually add repetitions as you become stronger.
• Once you can reach the top of the rep range on all sets with good form, increase the dumbbell weight.
• After increasing the weight, return toward the lower end of the rep range and build up again.

4. Rest Between Sets

Rest long enough to perform your next set effectively.

As a general guideline:

• Compound exercises (such as bench press and squats): 2-3 minutes
• Isolation exercises (like biceps curls and calf raises): 1-2 minutes
• Abdominal Exercises (such as crunches and plank): 30-60 seconds

If you are still heavily out of breath or your muscles have not recovered enough to perform the next set properly, take a little more rest.

5. Follow the Program for 8-12 Weeks

Give the program enough time to see noticeable changes.

During this period, focus on:

• Increasing repetitions
• Increasing dumbbell weight when appropriate
• Improving exercise technique
• Staying consistent

You don’t need to change exercises every week.

Repeating the same movements allows you to improve technique and accurately track your progress.

After approximately 8-12 weeks, reassess your progress and decide whether to repeat the program with heavier starting weights or move to a different routine.

6. Adjust Exercises When Necessary

If an exercise is uncomfortable, unavailable, or too difficult, use an appropriate alternative rather than forcing it.

For example, replace:

• Push-up with Incline push-up
• Dumbbell Bench Press with Dumbbell Floor Press
• Walking Lunges with Supported Standing Lunges
• Dumbbell RDL with Dumbbell Hip Thrust or Glute Bridge
• Pike Push-up with Dumbbell Shoulder Press

Choose alternatives that train the same or a similar movement pattern.

3-Day Full Body Dumbbell and Bodyweight Workout Program (Option A)

• Monday/Tuesday: Full Body A
• Wednesday/Thursday: Full Body B
• Friday/Saturday: Full Body C
• Alternate Days + Sunday: OFF

This program involves training on alternate days and includes at least one exercise for each muscle group.

It is especially good for beginners because they don’t need to train five or six days per week to make progress.

Mon/Tue – Full Body A

Exercise	Sets	Reps	Target Muscle
Goblet Squat	3	8-12	Quads & Glutes
Dumbbell Bench Press	3	8-12	Chest, triceps, front delts
One-Arm Dumbbell Row	3	8-12/side	Lats, upper back, biceps
Dumbbell Romanian Deadlift	2	8-12	Hamstrings, glutes
Dumbbell Lateral Raise	2	12-15	Side delts
Dumbbell Curl	2	10-15	Biceps
Overhead Dumbbell Triceps Extension	2	10-15	Triceps

Wed/Thu – Full Body B

Exercise	Sets	Reps	Target Muscle
Dumbbell Reverse Lunge	3	8-12/leg	Quads, glutes
Incline Dumbbell Bench Press	3	8-12	Upper chest, triceps, front delts
Bent-over Dumbbell Row	3	8-12	Upper back, lats, biceps
Dumbbell Hip Thrust	2	10-15	Glutes
Dumbbell Shoulder Press	2	8-12	Shoulders, triceps
Hammer Curl	2	10-15	Biceps, brachialis, forearms
Reverse Crunches	2	12-15	Core
Floor IYT Raises	2	8-10	Back, shoulders

Fri/Sat – Full Body C

Exercise	Sets	Reps	Target Muscle
Dumbbell Squat	3	10-15	Quads, glutes
Push-Up	3	8-15	Chest, triceps, front delts
One-Arm Dumbbell Row	3	8-12/side	Lats, upper back, biceps
Dumbbell Romanian Deadlift	2	10-12	Hamstrings, glutes
Dumbbell Rear-Delt Raise	2	12-15	Rear delts, upper back
Dumbbell Curl	2	10-15	Biceps
Plank	2	30–60 sec	Core

4-Day Upper Lower Split (Option 2)

• Monday: Upper Body A
• Tuesday: Lower Body A
• Wednesday: OFF
• Thursday: Upper Body B
• Friday: Lower Body B
• Saturday: OFF
• Sunday: OFF

This program involves training the upper and lower body twice a week. It is one of the balanced splits that many people can follow.

Monday – Upper A

Exercise	Sets	Reps	Target Muscle
Dumbbell Bench Press	3	8-12	Chest, triceps, front delts
Dumbbell Fly	3	10-12	Chest
Dumbbell Shoulder Press	3	10-12	Shoulders, Triceps
Dumbbell Lateral Raises	3	12-15	Side Delts
Dumbbell Bent-Over Rows	3	10-12	Upper Back, Lats
Dumbbell Biceps Curls	2	12-15	Biceps
Dumbbell Overhead Triceps Extension	2	12-15	Triceps

Tuesday – Lower A

Exercise	Sets	Reps	Target Muscle
Dumbbell Squat	3	10-12	Quads, glutes
Romanian Deadlift	3	8-12	Hamstrings, glutes
Reverse Lunge	2	8-12/leg	Quads, glutes
Lying Leg Curl	2	10-15	Hamstrings
Standing Calf Raise	3	15-20	Calves
Side Plank Dips	2	10/side	Core

Thursday – Upper B

Exercise	Sets	Reps	Target Muscle
Incline Dumbbell Bench Press	3	8-12	Upper chest, triceps
1-arm Dumbbell Row	3	8-12	Upper back, lats, biceps
Dumbbell Pullover	2	10-15	Lats, chest
Lying IYT Raises	3	8-10	Shoulders, Back
Dumbbell Rear-Delt Raise	2	12-15	Rear delts, upper back
Hammer Curl	2	10-15	Biceps, brachialis
Dumbbell Triceps Kickback	2	10-15	Triceps

Friday – Lower B

Exercise	Sets	Reps	Target Muscle
Goblet Squat	3	10-15	Quads, glutes
Dumbbell Hip Thrust	3	10-12	Glutes
Dumbbell Step-Up10	2	10-12/leg	Quads, glutes
Single Leg RDL	3	8/side	Hamstrings, lower back
Standing Calf Raise	3	12-20	Calves
Dead Bug	2	8-12/side	Core

5-Day Upper/Lower Split (Option 3)

• Monday: Upper Body A
• Tuesday: Lower Body A
• Wednesday: Upper Body B
• Thursday: OFF
• Friday: Lower Body B
• Saturday: Full Body
• Sunday: OFF

This 5-day dumbbell and bodyweight workout routine involves two sessions each for the upper body and lower body parts, with one additional session for the full body.

It includes more exercises than the 4-day version and can work for intermediate lifters who want to gain muscle.

Monday – Upper A

Exercise	Sets	Reps	Target Muscle
Dumbbell Bench Press	3	8-12	Chest, triceps, front delts
Dumbbell Fly	3	10-12	Chest
Dumbbell Shoulder Press	3	10-12	Shoulders, Triceps
Dumbbell Lateral Raises	3	12-15	Side Delts
Dumbbell Bent-Over Rows	3	10-12	Upper Back, Lats
Dumbbell Biceps Curls	2	12-15	Biceps
Dumbbell Overhead Triceps Extension	2	12-15	Triceps

Tuesday – Lower A

Exercise	Sets	Reps	Target Muscle
Dumbbell Front Squat	3	8-12	Quads, glutes
DB Romanian Deadlift	3	8-12	Hamstrings, glutes
Reverse Lunge	2	8-12/leg	Quads, glutes
Lying Leg Curl	2	10-15	Hamstrings
Leaning DB Calf Raise	3	12-20	Calves
Side Plank Hip Dips	3	10-side	Core

Wednesday – Upper B

Exercise	Sets	Reps	Target Muscle
Incline Dumbbell Bench Press	3	8-12	Upper chest, triceps
1-arm Dumbbell Row	3	8-12	Upper back, lats, biceps
Dumbbell Pullover	2	10-15	Lats, chest
Lying IYT Raises	3	8-10	Shoulders, Back
Dumbbell Rear-Delt Raise	2	12-15	Rear delts, upper back
Hammer Curl	2	10-15	Biceps, brachialis
Dumbbell Triceps Kickback	2	10-15	Triceps

Friday – Lower B

Exercise	Sets	Reps	Target Muscle
Bulgarian Split Squats	3	10/side	Quads, glutes
Dumbbell Hip Thrust	3	8-12	Glutes
Dumbbell Step-Up	2	10-12/leg	Quads, glutes
Single Leg Deadlift	3	8/side	Hamstrings, Lower Back
Calf Raise	3	15-20	Calves
Seated Knee Tucks	3	25-30	Core

Saturday – Full Body

Exercise	Sets	Reps	Target Muscle
Burpees	3	6-8	Full body
DB Renegade Rows	3	10/side	Back, shoulders, arms, abs
Shoulder Shrug	3	10-12	Upper Trapezius
DB Plank Drag	2	10-12	Abs, arms, shoulders
Single-arm Clean & Press	2	10/side	Full Body
Low to High Oblique Chop	3	10/side	Shoulders, abs

Bodyweight-Dumbbell PPL 6-Day Split (Option 4)

• Monday: Push A
• Tuesday: Pull A
• Wednesday: Legs A
• Thursday: Push B
• Friday: Pull B
• Saturday: Legs B
• Sunday: OFF

If you want a high-volume training program to build muscle and improve your shape, you can try this 6-day PPL split.

Monday – Push A

Exercise	Sets	Reps	Target Muscle
Dumbbell Bench Press	3	8-12	Chest, triceps, front delts
Incline Dumbbell Press	3	8-12	Upper chest, triceps
Dumbbell Shoulder Press	2	8-12	Shoulders, triceps
Dumbbell Lateral Raise	3	12-15	Side delts
Overhead Dumbbell Triceps Extension	3	10-15	Triceps

Tuesday – Pull A

Exercise	Sets	Reps	Target Muscle
One-Arm Dumbbell Row	3	8-12/side	Lats, upper back, biceps
Chest Supported Row	3	8-12	Upper back, lats
Dumbbell Pullover	2	10-15	Lats, chest
Rear-Delt Raise	2	12-15	Rear delts, upper back
Dumbbell Curl	3	10-15	Biceps
Hammer Curl	2	10-15	Biceps, brachialis

Wednesday – Legs A

Exercise	Sets	Reps	Target Muscle
Dumbbell Squat	3	8-12	Quads, glutes
Romanian Deadlift	3	8-12	Hamstrings, glutes
Reverse Lunge	2	8-12/leg	Quads, glutes
Lying Leg Curl	2	10-15	Hamstrings
Calf Raise	3	12-20	Calves
Plank	2	30-60 sec	Core

Thursday – Push B

Exercise	Sets	Reps	Target Muscle
Incline Dumbbell Press	3	8-12	Upper chest, triceps
Dumbbell Fly	2	8-12	Chest
DB Push Press	2	8-12	Shoulders, triceps
Dumbbell Lateral Raise	3	12-15	Side delts
Deficit Push-up	2	12-15	Chest, Triceps, front delts
Triceps Kickback	2	10-15	Triceps

Pull B

Exercise	Sets	Reps	Target Muscle
Bent-over Row	3	12-15	Lats, upper back
1-arm Incline Plank Row	3	10/side	Back, Abs
Dumbbell Shrug	2	10-15	Upper Traps
Rear-Delt Raise	2	12–15	Rear delts
Incline Dumbbell Curl	2	10–15	Biceps
Reverse Curls	2	10–15	Biceps, brachialis

Legs B

Exercise	Sets	Reps	Target Muscle
Bulgarian Split Squats	3	10/side	Quads, glutes
Dumbbell Hip Thrust	3	8-12	Glutes
Dumbbell Step-Up	2	10-12/leg	Quads, glutes
Single Leg Deadlift	2	8/side	Hamstrings, Lower Back
Calf Raise	3	15-20	Calves
Seated Knee Tucks	3	25-30	Core
Side Plank Hip Dips	2	10/side	Abs, shoulders

6-Day Bro Split Workout Plan (Option 5)

• Monday: Chest
• Tuesday: Back
• Wednesday: Legs
• Thursday: Shoulders
• Friday: Arms
• Saturday: Abs
• Sunday: OFF

The bro split is one of the simplest training splits. It’s for those who want to train one body part a day.

Monday – Chest

Exercise	Sets	Reps	Rest
Flat Bench Press	3	10-12	1.5-2 mins
Incline Bench Press	3	10-12	1.5-2 mins
Dumbbell Fly	3	10-12	1.5-2 mins
DB Upward Fly	2	10-12	1-minute
Squeeze Press	2	10-12	1-minute
Push-Ups	3	10-20	1.5-2 mins

Tuesday – Back

Exercise	Sets	Reps	Rest
Pull-ups	4	6-12	1.5-2 mins
Bent-Over Row	3	10-12	1.5-2 mins
One-arm DB Row	3	12/side	45-second
Incline DB I-Y-T Raises	3	6-8	1.5-2 mins

Wednesday – Legs

Exercise	Sets	Reps	Rest
Dumbbell Squat	3-4	15-20	1.5-2 mins
Front Lunges	2-3	8/leg	45-second
Romanian Deadlift	3-4	10-12	1.5-2 mins
Dumbbell Leg Curl	3-4	12-15	1-minute
Glute Bridge/Hip Thrust	2-3	10-12	1-minute
Single-leg Calf Raises	3-4	10/leg	45-second

Thursday – Shoulders

Exercise	Sets	Reps	Rest
Shoulder Overhead Press	3-4	12-15	2-minute
Lateral Raises	3-4	10-12	2-minute
Rear Delt Raises	3-4	10-12	2-minute
Upright Row	2-3	10-12	1.5-2 mins
Dumbbell Shrugs	3-4	10-12	1.5-2 mins

Friday – Arms

Workout	Sets	Reps	Rest
Incline DB French Press	3-4	12-15	90-second
Triceps Kickback	3-4	10-12	90-second
Incline Dumbbell Curl	3-4	10/side	45-second
Alternating Biceps Curl	3-4	10/side	45-second
Dumbbell Hammer Curl	3-4	12-15	90-second
Diamond Push-Ups	3-4	10-15	90-second

Saturday – Abs

Exercise	Sets	Reps	Rest
Sit-ups	3-4	12-20	30-45 seconds
Side Plank Dips	2-3	10/side	30-45 seconds
Reverse Crunches	2-3	12-15	30-45 seconds
Plank Knee Taps	2-3	10/side	30-45 seconds
Low to High Oblique Chop	2-3	10/side	30-45 seconds

Bodyweight & Dumbbell 6-Day Functional Workout Program (Option 6)

• Monday: Compound Strength Training
• Tuesday: High-Intensity Interval Training
• Wednesday: Bodyweight Mobility Training A
• Thursday: Isolation Strength Training
• Friday: Full-Body Circuit Training
• Saturday: Bodyweight Mobility Training B
• Sunday: OFF

This program combines strength, HIIT, mobility, isolation training, and full-body conditioning rather than focusing exclusively on muscle-group splits.

It is a good choice for people who want a more varied approach to fitness and want to develop strength, cardiovascular conditioning, mobility, coordination, and muscular endurance.

Day 1 – Compound Strength Training

Exercise	Sets × Reps	Target Muscle
Dumbbell Squat	3 × 8–12	Quads, glutes
Dumbbell Bench Press	3 × 8–12	Chest, triceps
One-Arm Dumbbell Row	3 × 8–12/side	Lats, upper back
Dumbbell Romanian Deadlift	3 × 8–12	Hamstrings, glutes
Dumbbell Shoulder Press	2 × 8–12	Shoulders, triceps
Farmer’s Carry	3 × 30–60 sec	Grip, traps, core

Rest: 2–3 minutes between major compound exercises and 60–90 seconds for the farmer’s carry.

Day 2 – High-Intensity Interval Training

Perform the following exercises as intervals.

Beginner: 20 seconds work & 40 seconds recovery
Intermediate: 30 seconds work & 30 seconds recovery

Complete 3-5 rounds.

Exercise	Work	Target Muscle
Bodyweight Squat	20–30 sec	Quads, glutes
High Knees	20–30 sec	Legs, cardiovascular fitness
Push-Up	20–30 sec	Chest, triceps
Mountain Climber	20–30 sec	Core, shoulders, conditioning
Dumbbell Romanian Deadlift	20–30 sec	Hamstrings, glutes
Bodyweight Reverse Lunge	20–30 sec	Quads, glutes

If you are a beginner, start with fewer rounds and lower intensity.

Day 3 – Bodyweight Mobility Training A

Perform 2-3 rounds.

Exercise	Sets × Reps/Time	Target Area
Bodyweight Squat	2 × 10-15	Hips, ankles, legs
Reverse Lunge	2 × 8-10/leg	Hips, legs
Bird Dog	2 × 8-12/side	Core, spine
Glute Bridge	2 × 12-15	Glutes, hips
Cat-Cow	2 × 8-10	Spine
World’s Greatest Stretch	2 × 5/side	Hips, thoracic spine
Shoulder Circles	2 × 10 each direction	Shoulders
Child’s Pose	2 × 30-45 sec	Back, hips, shoulders

Perform these movements slowly and focus on controlled ranges of motion rather than speed.

Day 4 – Isolation Strength Training

This workout emphasizes smaller muscle groups and exercises that complement the compound training sessions.

Exercise	Sets × Reps	Target Muscle
Dumbbell Lateral Raise	2 × 12-15	Side delts
Dumbbell Rear Delt Raise	2 × 12-15	Rear delts
Dumbbell Curl	2 × 10-15	Biceps
Hammer Curl	2 × 10-15	Biceps, brachialis
Overhead Triceps Extension	2 × 10-15	Triceps
Dumbbell Kickback	2 × 10-15	Triceps
Dumbbell Calf Raise	2 × 12-20	Calves
Dumbbell Shrug	2 × 10–15	Traps

Use controlled repetitions and avoid swinging the dumbbells.

Day 5 – Full-Body Circuit Training

Complete 3-5 rounds with 2-3 minutes of rest between rounds.

Exercise	Reps	Target Muscle
Push Press	12	Shoulder, triceps
Lunge with Torso Rotation	10	Thighs and core
Renegade Rows	10/side	Back, arms, abs
Single-leg Deadlift	10	Hamstrings, lower back
Plank	30–45 sec	Core

Choose a moderate dumbbell weight that allows you to maintain good technique throughout the circuit.

Day 6 – Bodyweight Mobility Training B

Perform 2–3 rounds.

Exercise	Sets × Reps/Time	Target Muscle
Bodyweight Split Squat	2 × 8-10/leg	Hips, quads
Glute Bridge	2 × 12-15	Glutes
Bird Dog	2 × 8-12/side	Core, spine
Inchworm	2 × 6-10	Hamstrings, shoulders
World’s Greatest Stretch	2 × 5/side	Hips, thoracic spine
Thoracic Rotation	2 × 8/side	Upper back
Downward Dog	2 × 30-45 sec	Shoulders, calves, hamstrings
Deep Squat Hold	2 × 20-40 sec	Hips, ankles

Keep this session relatively easy. It should help you move better rather than leave you exhausted.

Frequently Asked Questions (FAQs)

Final Takeaway

This dumbbell and bodyweight workout plan gives you multiple ways to organize your training instead of forcing everyone into the same routine.

Beginners and busy individuals: Start with the 3-day full-body workout.

Those wanting a balanced resistance-training split: Choose the 4-day Upper-Lower routine.

Intermediate trainees wanting more frequency: Choose the 5-day Upper-Lower routine.

Experienced lifters who enjoy frequent resistance training: Choose the 6-day PPL split.

Those who prefer dedicated muscle-group sessions: Choose the 6-day Bro Split.

Those who want a combination of strength, conditioning, mobility, and overall fitness: Choose the 6-day Functional Workout Program.

Whichever option you choose, focus on progressive overload, proper technique, adequate recovery, and consistency.

You don’t need the most complicated workout routine to make progress. You need a routine that you can perform consistently and progressively improve over time.

For a free PDF, let me know which training plan you want to follow, and I’ll send it to you.