The Ultimate Dumbbell and Bench Workout Plan with PDF

Dumbbell and Bench Workout Plan

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

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:

ExerciseSetsRepsRest
Flat Bench Press310-122-min
Incline DB Bench Press310-122-min
Incline DB Fly210-122-min
Lateral Delt Raises310-1290-sec
Rear Delt Raises310-1290-sec
One-arm Triceps Extension210/arm1-min
Workouts with bench and dumbbells

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

ExerciseSetsRepsRest
Front Squat310-152-min
Forward Lunges210/leg1-min
Step-up28/leg1-min
Lying Leg Curl310-1290-sec
Hip Thrust310-1290-sec
Calf Raises215/leg1-min
Bench and dumbbell workout routine

Wednesday – Back, Biceps, and Core

Warm-up:

Main Workout:

ExerciseSetsRepsRest
Conventional Deadlift310-152-min
One-arm DB Row210/leg1-min
45-Degree Incline Row28/leg1-min
Spider Curl310-1290-sec
Incline DB Curl310-1290-sec
Kneeling Low to High Chop215/leg1-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

ExerciseSetsRepsRest
Dumbbell Goblet Squat310-122-min
Leg Extension312-151-min
Flat DB Bench Press310-122-min
Incline DB Fly310-122-min
Arnold Press310-122-min
5-Degree Chest Supported Row310-1290-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:

ExerciseSetsRepsRest
Pendlay Row310-1590-sec
I-Y-T Raises35-62-min
Dumbbell RDL38-1090-sec
Hamstring March26/leg45-sec
Glute Bridge310-1290-sec
Dumbbell Crunches210-121-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.

Helpful Resources:

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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