Beginner Dumbbell Workout Routine with Free PDF

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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

So, if you like, you can follow the dumbbell split workout routine or full-body workout plan, depending on what suits you the most.

Contents show

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

summary of beginner dumbbell 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

Beginner dumbbell workout routine

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