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 Duration | 8 Weeks |
| Routine Type | Hybrid Split and Full Body |
| Goal | Build Muscle |
| Workout Frequency | 3-5 days a week |
| Difficulty level | Beginner |
| Equipment Require | Dumbbells and a flexible bench |
| Duration of each session | 30 to 60 minutes |
| Suitable for | Men and Women |
| Alternate Plan | DB 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
- 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
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 10-15 | 2-min |
| Front Lunges | 2 | 10/leg | 1-min |
| Flat Bench Press | 3 | 10-15 | 2-min |
| Incline Bench Press | 3 | 10-15 | 2-min |
| French Press | 3 | 10-12 | 1-min |
Wednesday – Back, Biceps, and Hamstrings
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Unilateral Row | 2 | 10/side | 1-min |
| Bent-over Row | 3 | 10-15 | 2-min |
| Concentration Curl | 3 | 10-12 | 1-min |
| Hammer Curl | 2 | 10-12 | 1-min |
| Prone Leg Curl | 3 | 10-15 | 2-min |
Friday – Shoulder, Glutes, and Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3 | 10-15 | 2-min |
| Lateral Raises | 3 | 10-15 | 2-min |
| Rear Delt Raises | 3 | 10-15 | 2-min |
| Shoulder Shrug | 2 | 10-12 | 1-min |
| Glute Bridge | 2 | 10-15 | 1-min |
| 1-Leg Leaning Calf Raise | 2 | 10/leg | 1-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
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Lunges | 2 | 10/leg | 1-min |
| Front Squat | 3 | 10-15 | 2-min |
| Incline Bench Press | 4 | 10-15 | 2-min |
| Dumbbell Fly | 2 | 10-12 | 2-min |
| OH Triceps Extension | 2 | 10-15 | 1-min |
| Alternating Biceps Curl | 2 | 10-15 | 1-min |
Tuesday – Back, Shoulder, and Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Military Press | 3 | 10-12 | 2-min |
| Pendlay Row | 3 | 10-12 | 2-min |
| Lateral Delt Raises | 3 | 10-12 | 2-min |
| 1-arm DB Row | 3 | 10/side | 1-min |
| Wood Chop | 2 | 10/side | 1-min |
Thursday – Chest, Arms, and Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | 4 | 10-15 | 2-min |
| Dumbbell Pullover | 3 | 10-12 | 2-min |
| French Press | 2 | 10-15 | 2-min |
| Concentration Curl | 2 | 10-15 | 2-min |
| Prone Leg Curl | 3 | 10-12 | 2-min |
| Glute Bridge | 2 | 10-12 | 2-min |
Saturday – Back, Shoulder, and Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Arnold Press | 3 | 10-12 | 2-min |
| Bent-over Row | 3 | 10-12 | 2-min |
| Rear Delt Raises | 3 | 10-12 | 2-min |
| 1-arm DB Row | 2 | 10/side | 1-min |
| Shoulder Shrug | 2 | 10-15 | 1-min |
| High-2-Low Chop | 2 | 10/side | 1-min |
Week 5 to 6 – Full Body Workout
Monday
| Exercise | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | Legs | 10 x 3 | 2-min |
| IYT Raises | Back and Shoulder | 5 x 3 | 2-min |
| Incline Bench Press | Chest | 10 x 3 | 2-min |
| Yates Row | Back | 10 x 3 | 2-min |
| Prone Leg Curl | Hamstrings | 10 x 3 | 2-min |
Tuesday
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Deadlift | Full Body | 10 x 3 | 2-min |
| Overhead Press | Shoulder | 10 x 3 | 2-min |
| Kickback | Triceps | 10 x 3 | 1-min |
| Hammer Curl | Biceps | 10 x 3 | 2-min |
| Leg Extension | Quadriceps | 10 x 3 | 2-min |
Thursday
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Step-up | Legs | 10/leg x 2 | 1-min |
| Dumbbell Bench Press | Chest | 10 x 3 | 2-min |
| Bent-over Row | Back | 10 x 3 | 2-min |
| Bent-over Lateral Raise | Shoulder | 10 x 3 | 2-min |
| Glute Bridge | Glute | 10 x 3 | 2-min |
Saturday
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Cursty Lunges | Legs | 10/legs x 3 | 2-min |
| Incline Bench Press | Chest | 10-15 x 3 | 2-min |
| 1-arm Dumbbell Row | Back | 10-15 x 2 | 1-min |
| Shrug | Shoulder | 10-15 x 2 | 2-min |
| Romanian Deadlift | Hamstring | 8-10 x 3 | 2-min |
Week 7 to 8 – Total Body Workout
Monday
| Exercise | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | Legs | 10 x 3 | 2-min |
| IYT Raises | Back and Shoulder | 5 x 3 | 2-min |
| Incline Bench Press | Chest | 10 x 3 | 2-min |
| Yates Row | Back | 10 x 3 | 2-min |
| Prone Leg Curl | Hamstrings | 10 x 3 | 2-min |
| 1-arm OH Triceps Extension | Triceps | 10/arm x 2 | 1-min |
Tuesday
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Deadlift | Full Body | 10 x 3 | 2-min |
| Overhead Press | Shoulder | 10 x 3 | 2-min |
| Dumbbell Face Pull | Shoulder | 10 x 2 | 2-min |
| Spider Curl | Biceps | 10 x 3 | 2-min |
| Good Morning | Hamstring | 10 x 3 | 2-min |
| Standing Oblique Twist | Oblique | 10 x 2 | 2-min |
Thursday
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Stationary Lunges | Legs | 10 x 3 | 1-min |
| Dumbbell Bench Press | Chest | 10 x 3 | 2-min |
| Bent-over Row | Back | 10 x 3 | 2-min |
| Rear Delt Fly | Shoulder | 10 x 3 | 2-min |
| Hip Thrust | Glute | 10 x 2 | 2-min |
| Reverse Crunches | Core | 10 x 2 | 1-min |
Saturday
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Pop Squat | Legs | 10 x 3 | 2-min |
| Incline Bench Press | Chest | 10 x 3 | 2-min |
| Dumbbell Pullover | Chest | 10 x 3 | 2-min |
| Pendlay Row | Back | 10 x 3 | 1-min |
| Shrug | Shoulder | 10 x 2 | 2-min |
| Romanian Deadlift | Hamstring | 10 x 3 | 2-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.
