Have a set of dumbbells and an adjustable weight bench at home? Check out this ultimate weekly workout routine that can help you improve your physique and take your fitness to the next level.
This dumbbell and bench workout plan is suitable for all fitness enthusiasts, from males and females to beginners and intermediates.
It involves training five days a week, 45-60 minutes a day.
If you’re looking for an easy-to-follow and effective workout plan that includes dumbbell and weight bench exercises, you can download this routine.
Here’s a quick summary of the bench and dumbbell workout program.
- Program Duration: 8-10 weeks
- Sessions/week: 5 days a week
- Duration/session: 45-60 minutes
- Split Type: Hybrid Split
- Workout Goal: Build muscle and improve shape
- Target Gender: Male and Female
- Difficulty Level: Beginner to Intermediate
- Equipment Require: Dumbbells and a flexible workout bench
- Alternate Workout Routine: No-Bench Dumbbell Workout Plan
The Weekly Bench and Dumbbell Workout Routine
- Monday – Chest, Shoulder, and Triceps
- Tuesday – Legs and Glutes
- Wednesday – Back, Biceps, and Core
- Thursday – OFF
- Friday – Quads, Chest, and Shoulder
- Saturday – Back, Hamstrings, and Glutes
- Sunday – OFF
This workout routine will allow you to train your large muscle group twice a week, such as the back, legs, and chest. Training large muscles twice a week helps build muscle and improves physique over time.
If you exercise three times a week only, you can skip the Friday and Saturday workouts and train on alternate days.
Monday – Chest, Shoulder, and Triceps
Warm-up:
- Jumping Jacks (15-sec)
- High Knees (15-sec)
- Mountain Climber (15-sec)
- Bear Crawls (30-sec)
- Pushups (10 reps)
- Dumbbell Overhead Press (10 reps with light dumbbells)
- Repeat Twice
Main Workout:
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | 3 | 10-12 | 2-min |
| Incline DB Bench Press | 3 | 10-12 | 2-min |
| Incline DB Fly | 2 | 10-12 | 2-min |
| Lateral Delt Raises | 3 | 10-12 | 90-sec |
| Rear Delt Raises | 3 | 10-12 | 90-sec |
| One-arm Triceps Extension | 2 | 10/arm | 1-min |
Tuesday – Legs and Glutes
Warm-up:
- Front Leg Swings (10 reps/leg)
- Jumping Jacks (15-sec)
- Lateral Leg Swings (10 reps/leg)
- Bodyweight Squat (10 reps)
- Jumping Lunges (5 reps/leg)
- Repeat Twice
Main Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 10-15 | 2-min |
| Forward Lunges | 2 | 10/leg | 1-min |
| Step-up | 2 | 8/leg | 1-min |
| Lying Leg Curl | 3 | 10-12 | 90-sec |
| Hip Thrust | 3 | 10-12 | 90-sec |
| Calf Raises | 2 | 15/leg | 1-min |
Wednesday – Back, Biceps, and Core
Warm-up:
- Jumping Jacks (15-sec)
- Dive Bomber Push-ups (5 reps)
- Mountain Climber (15-sec)
- Inchworm (30-sec)
- Superman Pull (10 reps)
- Repeat Twice
Main Workout:
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | 3 | 10-15 | 2-min |
| One-arm DB Row | 2 | 10/leg | 1-min |
| 45-Degree Incline Row | 2 | 8/leg | 1-min |
| Spider Curl | 3 | 10-12 | 90-sec |
| Incline DB Curl | 3 | 10-12 | 90-sec |
| Kneeling Low to High Chop | 2 | 15/leg | 1-min |
Friday – Quads, Chest, and Shoulder
Warm-up
- Ankle Hops (15-sec)
- Burpees (5 reps)
- Mountain Climber (15-sec)
- Bear Crawls (30-sec)
- Leg Swings (10 reps/leg)
- Pushups (5 reps)
- Repeat Twice
Main Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Goblet Squat | 3 | 10-12 | 2-min |
| Leg Extension | 3 | 12-15 | 1-min |
| Flat DB Bench Press | 3 | 10-12 | 2-min |
| Incline DB Fly | 3 | 10-12 | 2-min |
| Arnold Press | 3 | 10-12 | 2-min |
| 5-Degree Chest Supported Row | 3 | 10-12 | 90-sec |
Saturday – Back, Hamstrings, and Glutes
Warm-up:
- Jumping Jacks (15-sec)
- Mountain Climber (15-sec)
- Inchworm (30-sec)
- Superman Pull (10 reps)
- Single-leg RDL (5 reps/leg)
- Repeat Twice
Main Workout:
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pendlay Row | 3 | 10-15 | 90-sec |
| I-Y-T Raises | 3 | 5-6 | 2-min |
| Dumbbell RDL | 3 | 8-10 | 90-sec |
| Hamstring March | 2 | 6/leg | 45-sec |
| Glute Bridge | 3 | 10-12 | 90-sec |
| Dumbbell Crunches | 2 | 10-12 | 1-min |
Download The Dumbbell and Bench Workout Plan PDF
Tips and Instructions to Maximize Your Results
Having a set of dumbbells and a weight bench is enough to build a decent physique at home.
You can perform various exercises from the upper to the lower body with only dumbbells and a workout bench.
You can follow the above workout program to train your entire body in an organized way and build a firm and defined physique.
Here are a few tips you can follow to achieve better results:
- Warm-up: Always start your workout with 5 minutes of low-impact warm-up exercises. Warm-up exercises increase heart rate and body temperature and prepare your muscles for lifting weights.
- Workout when you feel active: You can work out at any time of the day, but make sure when you train, you stay focused on your workout.
- Pre-workout meal: It is best to have some light snacks or drinks 30 minutes before the workout. For example, you can consume dried fruits, oatmeal, energy bars, whey protein, peanut butter toast, etc.
- Post-workout meal: A protein-rich post-workout meal helps rebuild broken tissue and stimulate muscle growth. You can have whey isolate protein, oatmeal, roasted chicken, boiled eggs, and banana in your post-workout meal.
- Progressive Overload: Increase the load, the number of reps and sets, and the session duration as you progress further. Pushing your limit to a certain extent may help you build muscle faster.
- Change exercises in subsequent weeks: There are countless exercises you can do with dumbbells and bench, but doing them all isn’t possible in one week. So, make sure you perform a variety of exercises each week. Below are some useful exercises you can include in your program.
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