Beginner Dumbbell Workout Routine with Free PDF

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.

Dumbbell Workout plan For Beginners

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 TypeFull Body
GoalBuild Muscle
Workout Frequency4 days a week
Difficulty levelBeginner
Equipment RequireDumbbells and a flexible bench
Duration of each session30 to 45 minutes
PDF of This Workout PlanAt the Bottom
Rest Between sets1-2 minutes
Alternate PlanDumbbell 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 WorkoutMuscles WorkedReps
Dumbbell SquatQuad15 x 2
Flat Dumbbell Bench PressChest10 x 2
Incline DB Bench PressChest10 x 2
DB Overhead PressShoulder10 x 2
Dumbbell Lateral RaiseShoulder10 x 2
One-arm DB RowingBack10 x 2
Beginner dumbbell workout routine

Day 2

Dumbbell ExerciseMuscles WorkedReps
Dumbbell LungesLegs10 x 2
Dumbbell IYT RaisesBack and Shoulder10 x 2
Dumbbell DeadliftBack and Legs10 x 2
Dumbbell Reverse FlyBack and Shoulder10 x 2
Dumbbell Floor PressShoulder10 x 2
Dumbbell Glute BridgeGlute10 x 2

Day 3

Dumbbell WorkoutMuscles WorkedReps
Dumbbell Sumo SquatQuad10 x 2
DB Incline Bench PressChest10 x 2
Dumbbell FlyChest10 x 2
Dumbbell PulloverChest10 x 2
DB Overhead PressShoulder10 x 2
DB Bent-over Lateral RaiseShoulder10 x 2
Dumbbell workout program for beginners

Day 4

Dumbbell WorkoutMuscles WorkedReps
Dumbbell SupermanBack15 x 2
Single-arm DB RowingBack10 x 2
DB Good MorningHamstring and
Lower Back
10 x 2
DB Calf RaisesCalves10 x 2
Dumbbell Side BendOblique10 x 2
DB Squat to Swing Full Body10 x 2

Week 2 of dumbbell workout plan for beginners at home

Monday

Dumbbell ExerciseMuscles WorkedReps
Dumbbell LungesLegs10 x 2
Dumbbell IYT RaisesBack and Shoulder10 x 2
Dumbbell Bench PressChest10 x 2
Dumbbell FlyChest10 x 2
DB Front RaisesShoulder10 x 2
DB Rear Delt FlyShoulder and Back10 x 2
Dumbbell workout plan for men and women beginners

Tuesday

Dumbbell WorkoutMuscles WorkedReps
Dumbbell SquatQuad15 x 2
One-arm DB RowingBack10 x 2
DB Overhead ExtensionTriceps10 x 2
DB Biceps CurlBiceps10 x 2
DB Side BendOblique10 x 2
Dumbbell Glute BridgeGlute10 x 2

Thursday

Dumbbell WorkoutMuscles WorkedReps
DB Incline Bench PressChest and Back10 x 2
Arnold PressShoulder10 x 2
Dumbbell PulloverChest and Back10 x 2
DB Upright RowShoulder10 x 2
DB Leg ExtensionQuadriceps10 x 2
Dumbbell Leg CurlHamstrings10 x 2
Full body beginner workout plan with dumbbell

Friday

Dumbbell WorkoutMuscles WorkedReps
Dumbbell DeadliftLegs and Back10 x 2
Dumbbell LungesLegs10 x 2
DB Bent Over RowBack10 x 2
DB Bent-over Lateral RaiseShoulder10 x 2
Dumbbell Squat to SwingFull Body10 x 2
Dumbbell RDLHamstrings10 x 2

Week 3 of 4-week Full Body Beginner’s Dumbbell Workout Routine

Day 1

Dumbbell ExerciseMuscles WorkedReps
Dumbbell SquatLegs10 x 2
Dumbbell IYT RaisesBack and Shoulder10 x 2
DB incline Bench PressChest10 x 2
Neutral Grip Floor PressChest and Triceps10 x 2
DB Front RaisesShoulder10 x 2
Crush Grip DB PushupChest and Triceps10 x 2
beginner workout plan with dumbbell

Day 2

Dumbbell WorkoutMuscles WorkedReps
Dumbbell DeadliftBack and Legs10 x 2
Single-arm DB RowingBack10 x 2
DB Good MorningHamstring and
Lower Back
10 x 2
DB Biceps CurlBiceps10 x 2
Dumbbell Side BendOblique10 x 2
DB Squat to Overhead PressFull Body10 x 2

Day 3

Dumbbell WorkoutMuscles WorkedReps
Dumbbell Bench PressChest15 x 2
One-arm DB RowingBack10 x 2
DB Overhead PressShoulder10 x 2
DB Biceps CurlBiceps10 x 2
Bent-over Lateral RaiseShoulder10 x 2
Dumbbell Reverse FlyBack and Shoulder10 x 2
dumbbells workout at home for beginners

Day 4

Dumbbell WorkoutMuscles WorkedReps
DB SquatLegs10 x 2
DB Leg ExtensionQuadriceps10 x 2
Dumbbell Leg CurlHamstrings10 x 2
Dumbbell PulloverBack and chest10 x 2
DB Upright RowShoulder10 x 2
DB Side BendOblique10 x 2
DB Leg RaiseOblique10 x 2

Week 4 of dumbbell workout Routine for beginners at home

Monday

Dumbbell WorkoutMuscles WorkedReps
DB Incline Bench PressChest10 x 2
Dumbbell FlyChest10 x 2
DB Overhead PressShoulder10 x 2
DB Bent-over Lateral RaiseShoulder10 x 2
DB Overhead ExtensionTriceps10 x 2
Triceps KickbackTriceps10 x 2
DB Incline Bicep CurlBiceps10 x 2

Tuesday

Dumbbell WorkoutMuscles WorkedReps
Dumbbell SupermanBack15 x 2
Single-arm DB RowingBack10 x 2
DB Good MorningHamstring and
Lower Back
10 x 2
DB Bent-Over RowBack10 x 2
Dumbbell Hip ThrustHips and Glute10 x 2
Dumbbell Side BendOblique10 x 2
DB Reverse CrunchesAbs10 x 2

Thursday

Dumbbell WorkoutMuscles WorkedReps
DB SquatLegs10 x 2
DB LungesQuadriceps10 x 2
Dumbbell RDLHamstrings10 x 2
Dumbbell PulloverBack and chest10 x 2
DB Upright RowShoulder10 x 2
Dumbbell CurlBiceps10 x 2
DB Calf RaisesCalves10 x 2
Total body dumbbell workout plan for beginner

Friday

Dumbbell WorkoutMuscles WorkedReps
DB Incline Bench PressChest10 x 2
Standing IYT RaiseBack and Shoulder8 x 2
One-arm DB RowingBack10 x 2
DB Overhead PressShoulder10 x 2
DB Biceps CurlBiceps10 x 2
Bent-over Lateral RaiseShoulder10 x 2
Dumbbell Reverse FlyBack and Shoulder10 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.


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