8 Week Beginner Dumbbell Workout Routine with PDF

8-Week Beginner Dumbbell Workout Routine

Dumbbells are excellent when it comes to building muscles at home. They are easy to use, adjustable, and require less space.

You can do myriad dumbbell exercises to hit every muscle group and build a strong and aesthetic physique.

However, you need a good workout plan to train in an organized manner and accomplish your fitness goal.

In this article, I’ve shared an ultimate 8 week beginner dumbbell workout routine (with pdf) that will help you build muscle and improve your shape at home.

Whether you’re a male or female, if you’re looking for an easy-to-follow and effective dumbbell workout program for beginners, give this a shot.

Beginner Dumbbell Workout Routine Overview

Program Duration8 Weeks
Routine TypeHybrid Split and Full Body
GoalBuild Muscle
Workout Frequency 3-5 days a week
Difficulty levelBeginner
Equipment RequireDumbbells and a flexible bench
Duration of each session30 to 60 minutes
Suitable forMen and Women
Alternate PlanDB 4 Split Workout Routine

Additional information:

  • From compound to isolation, I’ve included various exercises for every muscle group in this beginner’s dumbbell workout routine.
  • Start with light dumbbells and increase the weight as you perform the next sets.
  • Replace or integrate as many exercises as you want that you think are better than those outlined below.

8-Week Dumbbell Workout Plan for Beginners to Build Muscles at Home

Dumbbell Workout plan For Beginners
  • Monday – Workout
  • Tuesday – Workout
  • Wednesday – OFF
  • Thursday – Workout
  • Friday – OFF
  • Saturday – Workout
  • Sunday – OFF

It is best to start your session with 5 minutes of warm-up exercises. Warming up helps increase body temperature, stimulate entire muscle groups, and prepare the body for intense training.

Example of a 5-min warm-up workout:

  • Ankle Hops (15-sec)
  • Jumping Jacks (15-sec)
  • Mountain Climber (15-sec)
  • Front Leg Swings (10 reps/leg)
  • High Knees (15-sec)
  • Bear Crawls (30-sec)
  • Repeat twice times.

You can check out as many as 70 bodyweight aerobic exercises that can raise your heart rate.

Okay! Let’s uncover the complete schedule of an 8 week dumbbell workout plan for beginners.

Week 1 to 2 – Upper Lower Mix Workout

  • Monday – Quads, Chest, and Triceps
  • Wednesday – Back, Biceps, and Hamstrings
  • Friday – Shoulder, Glutes, and Calves

Monday – Quads, Chest, and Triceps

ExerciseSetsRepsRest
Front Squat310-152-min
Front Lunges210/leg1-min
Flat Bench Press310-152-min
Incline Bench Press310-152-min
French Press310-121-min

Wednesday – Back, Biceps, and Hamstrings

ExerciseSetsRepsRest
Unilateral Row210/side1-min
Bent-over Row310-152-min
Concentration Curl310-121-min
Hammer Curl210-121-min
Prone Leg Curl310-152-min

Friday – Shoulder, Glutes, and Calves

ExerciseSetsRepsRest
Overhead Press310-152-min
Lateral Raises310-152-min
Rear Delt Raises310-152-min
Shoulder Shrug210-121-min
Glute Bridge210-151-min
1-Leg Leaning Calf Raise210/leg1-min

Week 3 to 4 – Hybrid Split

  • Monday – Legs, Chest, and Arms
  • Tuesday – Back, Shoulder, and Core
  • Thursday – Chest, Arms, and Legs
  • Saturday – Back, Shoulder, and Core

Monday – Legs, Chest, and Arms

ExerciseSetsRepsRest
Stationary Lunges210/leg1-min
Front Squat310-152-min
Incline Bench Press410-152-min
Dumbbell Fly210-122-min
OH Triceps Extension210-151-min
Alternating Biceps Curl210-151-min

Tuesday – Back, Shoulder, and Core

ExerciseSetsRepsRest
Military Press310-122-min
Pendlay Row310-122-min
Lateral Delt Raises310-122-min
1-arm DB Row310/side1-min
Wood Chop210/side1-min

Thursday – Chest, Arms, and Legs

ExerciseSetsRepsRest
Flat Bench Press410-152-min
Dumbbell Pullover310-122-min
French Press210-152-min
Concentration Curl210-152-min
Prone Leg Curl310-122-min
Glute Bridge210-122-min

Saturday – Back, Shoulder, and Core

ExerciseSetsRepsRest
Arnold Press310-122-min
Bent-over Row310-122-min
Rear Delt Raises310-122-min
1-arm DB Row210/side1-min
Shoulder Shrug210-151-min
High-2-Low Chop210/side1-min

Week 5 to 6 – Full Body Workout

Monday

ExerciseMuscles WorkedRepsRest
Dumbbell SquatLegs10 x 32-min
IYT RaisesBack and Shoulder5 x 32-min
Incline Bench PressChest10 x 32-min
Yates RowBack10 x 32-min
Prone Leg CurlHamstrings10 x 32-min

Tuesday

ExerciseMusclesRepsRest
Dumbbell DeadliftFull Body10 x 32-min
Overhead PressShoulder10 x 32-min
KickbackTriceps10 x 31-min
Hammer CurlBiceps10 x 32-min
Leg ExtensionQuadriceps10 x 32-min

Thursday

ExerciseMusclesRepsRest
Dumbbell Step-upLegs10/leg x 21-min
Dumbbell Bench PressChest10 x 32-min
Bent-over RowBack10 x 32-min
Bent-over Lateral RaiseShoulder10 x 32-min
Glute BridgeGlute10 x 32-min

Saturday

ExerciseMusclesRepsRest
Cursty LungesLegs10/legs x 3 2-min
Incline Bench PressChest10-15 x 32-min
1-arm Dumbbell RowBack10-15 x 21-min
ShrugShoulder10-15 x 22-min
Romanian DeadliftHamstring8-10 x 32-min

Week 7 to 8 – Total Body Workout

Monday

ExerciseMuscles WorkedRepsRest
Dumbbell SquatLegs10 x 32-min
IYT RaisesBack and Shoulder5 x 32-min
Incline Bench PressChest10 x 32-min
Yates RowBack10 x 32-min
Prone Leg CurlHamstrings10 x 32-min
1-arm OH Triceps ExtensionTriceps10/arm x 21-min

Tuesday

ExerciseMusclesRepsRest
Dumbbell DeadliftFull Body10 x 32-min
Overhead PressShoulder10 x 32-min
Dumbbell Face PullShoulder10 x 22-min
Spider CurlBiceps10 x 32-min
Good MorningHamstring10 x 32-min
Standing Oblique TwistOblique10 x 22-min

Thursday

ExerciseMusclesRepsRest
Stationary LungesLegs10 x 31-min
Dumbbell Bench PressChest10 x 32-min
Bent-over RowBack10 x 32-min
Rear Delt FlyShoulder10 x 32-min
Hip ThrustGlute10 x 22-min
Reverse CrunchesCore10 x 21-min

Saturday

ExerciseMusclesRepsRest
Pop SquatLegs10 x 32-min
Incline Bench PressChest10 x 32-min
Dumbbell PulloverChest10 x 32-min
Pendlay RowBack10 x 31-min
ShrugShoulder10 x 22-min
Romanian DeadliftHamstring10 x 32-min

Beginner Dumbbell Workout Plan PDF


I’ve also designed an ultimate 72 days detailed dumbbell workout program that you can do at your own pace and improve your fitness. Once you complete the above program, you can also have a look at it. I’m sure you’ll find it helpful.

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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