If you’re a beginner who works out at home with only dumbbells, you can read this blog. I’m going to share a 4-week full-body beginner dumbbell workout routine to build muscles at home with a free PDF so you can download and use it later.
In this 4-week beginner dumbbell workout routine, you’ll do at least one exercise for a large muscle every workout day. For example, squat for legs, bench press for chest, and rowing for the back.
I’ve incorporated mostly dumbbell compound exercises in the below beginners’ dumbbell workout plan. Because compound workouts strengthen and build several muscles at once. And, as a beginner, you should focus more on compound lifting than isolation workouts.
Split workout routine and full-body Routine promoted similar gains in muscle strength and thickness in the upper and lower body in beginners in eight weeks of training – suggested in a study published on the National Institute of Health website.1 Split or full-body workout routine: which is best to increase muscle strength and hypertrophy? – National Institute of Health Database
So, if you like, you can follow the dumbbell split workout routine or full-body workout plan, depending on what suits you the most.
Related: 12 Week Dumbbell Workout Plan (With Free PDF)
4-Week Dumbbell Workout Plan for Beginners Summary
Routine Type | Full Body |
Goal | Build Muscle |
Workout Frequency | 4 days a week |
Difficulty level | Beginner |
Equipment Require | Dumbbells and a flexible bench |
Duration of each session | 30 to 45 minutes |
PDF of This Workout Plan | At the Bottom |
Rest Between sets | 1-2 minutes |
Alternate Plan | Dumbbell Split Workout Routine |
If you work out at home, you can save 3 Day Full Body Workout At Home. And if you work out in the gym, you can download the Best Upper Lower Split Workout Routine.
Okay, so here’s the routine.
Week 1 of 4-week Beginner dumbbell workout program
Day 1
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Squat | Quad | 15 x 2 |
Flat Dumbbell Bench Press | Chest | 10 x 2 |
Incline DB Bench Press | Chest | 10 x 2 |
DB Overhead Press | Shoulder | 10 x 2 |
Dumbbell Lateral Raise | Shoulder | 10 x 2 |
One-arm DB Rowing | Back | 10 x 2 |
Day 2
Dumbbell Exercise | Muscles Worked | Reps |
---|---|---|
Dumbbell Lunges | Legs | 10 x 2 |
Dumbbell IYT Raises | Back and Shoulder | 10 x 2 |
Dumbbell Deadlift | Back and Legs | 10 x 2 |
Dumbbell Reverse Fly | Back and Shoulder | 10 x 2 |
Dumbbell Floor Press | Shoulder | 10 x 2 |
Dumbbell Glute Bridge | Glute | 10 x 2 |
Day 3
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Sumo Squat | Quad | 10 x 2 |
DB Incline Bench Press | Chest | 10 x 2 |
Dumbbell Fly | Chest | 10 x 2 |
Dumbbell Pullover | Chest | 10 x 2 |
DB Overhead Press | Shoulder | 10 x 2 |
DB Bent-over Lateral Raise | Shoulder | 10 x 2 |
Day 4
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Superman | Back | 15 x 2 |
Single-arm DB Rowing | Back | 10 x 2 |
DB Good Morning | Hamstring and Lower Back | 10 x 2 |
DB Calf Raises | Calves | 10 x 2 |
Dumbbell Side Bend | Oblique | 10 x 2 |
DB Squat to Swing | Full Body | 10 x 2 |
Week 2 of dumbbell workout plan for beginners at home
Monday
Dumbbell Exercise | Muscles Worked | Reps |
---|---|---|
Dumbbell Lunges | Legs | 10 x 2 |
Dumbbell IYT Raises | Back and Shoulder | 10 x 2 |
Dumbbell Bench Press | Chest | 10 x 2 |
Dumbbell Fly | Chest | 10 x 2 |
DB Front Raises | Shoulder | 10 x 2 |
DB Rear Delt Fly | Shoulder and Back | 10 x 2 |
Tuesday
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Squat | Quad | 15 x 2 |
One-arm DB Rowing | Back | 10 x 2 |
DB Overhead Extension | Triceps | 10 x 2 |
DB Biceps Curl | Biceps | 10 x 2 |
DB Side Bend | Oblique | 10 x 2 |
Dumbbell Glute Bridge | Glute | 10 x 2 |
Thursday
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
DB Incline Bench Press | Chest and Back | 10 x 2 |
Arnold Press | Shoulder | 10 x 2 |
Dumbbell Pullover | Chest and Back | 10 x 2 |
DB Upright Row | Shoulder | 10 x 2 |
DB Leg Extension | Quadriceps | 10 x 2 |
Dumbbell Leg Curl | Hamstrings | 10 x 2 |
Friday
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Deadlift | Legs and Back | 10 x 2 |
Dumbbell Lunges | Legs | 10 x 2 |
DB Bent Over Row | Back | 10 x 2 |
DB Bent-over Lateral Raise | Shoulder | 10 x 2 |
Dumbbell Squat to Swing | Full Body | 10 x 2 |
Dumbbell RDL | Hamstrings | 10 x 2 |
Week 3 of 4-week Full Body Beginner’s Dumbbell Workout Routine
Day 1
Dumbbell Exercise | Muscles Worked | Reps |
---|---|---|
Dumbbell Squat | Legs | 10 x 2 |
Dumbbell IYT Raises | Back and Shoulder | 10 x 2 |
DB incline Bench Press | Chest | 10 x 2 |
Neutral Grip Floor Press | Chest and Triceps | 10 x 2 |
DB Front Raises | Shoulder | 10 x 2 |
Crush Grip DB Pushup | Chest and Triceps | 10 x 2 |
Day 2
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Deadlift | Back and Legs | 10 x 2 |
Single-arm DB Rowing | Back | 10 x 2 |
DB Good Morning | Hamstring and Lower Back | 10 x 2 |
DB Biceps Curl | Biceps | 10 x 2 |
Dumbbell Side Bend | Oblique | 10 x 2 |
DB Squat to Overhead Press | Full Body | 10 x 2 |
Day 3
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Bench Press | Chest | 15 x 2 |
One-arm DB Rowing | Back | 10 x 2 |
DB Overhead Press | Shoulder | 10 x 2 |
DB Biceps Curl | Biceps | 10 x 2 |
Bent-over Lateral Raise | Shoulder | 10 x 2 |
Dumbbell Reverse Fly | Back and Shoulder | 10 x 2 |
Day 4
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
DB Squat | Legs | 10 x 2 |
DB Leg Extension | Quadriceps | 10 x 2 |
Dumbbell Leg Curl | Hamstrings | 10 x 2 |
Dumbbell Pullover | Back and chest | 10 x 2 |
DB Upright Row | Shoulder | 10 x 2 |
DB Side Bend | Oblique | 10 x 2 |
DB Leg Raise | Oblique | 10 x 2 |
Week 4 of dumbbell workout Routine for beginners at home
Monday
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
DB Incline Bench Press | Chest | 10 x 2 |
Dumbbell Fly | Chest | 10 x 2 |
DB Overhead Press | Shoulder | 10 x 2 |
DB Bent-over Lateral Raise | Shoulder | 10 x 2 |
DB Overhead Extension | Triceps | 10 x 2 |
Triceps Kickback | Triceps | 10 x 2 |
DB Incline Bicep Curl | Biceps | 10 x 2 |
Tuesday
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
Dumbbell Superman | Back | 15 x 2 |
Single-arm DB Rowing | Back | 10 x 2 |
DB Good Morning | Hamstring and Lower Back | 10 x 2 |
DB Bent-Over Row | Back | 10 x 2 |
Dumbbell Hip Thrust | Hips and Glute | 10 x 2 |
Dumbbell Side Bend | Oblique | 10 x 2 |
DB Reverse Crunches | Abs | 10 x 2 |
Thursday
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
DB Squat | Legs | 10 x 2 |
DB Lunges | Quadriceps | 10 x 2 |
Dumbbell RDL | Hamstrings | 10 x 2 |
Dumbbell Pullover | Back and chest | 10 x 2 |
DB Upright Row | Shoulder | 10 x 2 |
Dumbbell Curl | Biceps | 10 x 2 |
DB Calf Raises | Calves | 10 x 2 |
Friday
Dumbbell Workout | Muscles Worked | Reps |
---|---|---|
DB Incline Bench Press | Chest | 10 x 2 |
Standing IYT Raise | Back and Shoulder | 8 x 2 |
One-arm DB Rowing | Back | 10 x 2 |
DB Overhead Press | Shoulder | 10 x 2 |
DB Biceps Curl | Biceps | 10 x 2 |
Bent-over Lateral Raise | Shoulder | 10 x 2 |
Dumbbell Reverse Fly | Back and Shoulder | 10 x 2 |
4-Week Full Body Beginner Dumbbell Workout Plan PDF
You can download the PDF of the beginner dumbbell workout routine so you can download for future use.
Related Articles:
References
- 1Split or full-body workout routine: which is best to increase muscle strength and hypertrophy? – National Institute of Health Database