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.
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.
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.
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
