7-Day Dumbbell and Bodyweight Workout Plan For Muscle Gain

This article is for you if you work out at home with little to no equipment. In this article, I’ve shared a practical and easy-to-follow dumbbell and bodyweight workout plan that will help you train systematically, build your strength and muscles, and sculpt your physique.

So, if you’re looking for a straightforward, convenient, and effective dumbbell and bodyweight workout routine, you can save this program.

Summary of Bodyweight and Dumbbell Workout Plan

Routine TypeSplit Workout
Program GoalIncrease Strength and Size
Workout LevelBeginners to Intermediate
Target GenderMale and Female
Frequency Five times a week
Recommended SupplementWhey Protein Isolate
Workout PDFDownload Program

Additional information:

1) Equipment Needed: You need a set of light to heavy dumbbells and a flexible workout bench to perform exercises efficiently.

2) Core Workout: You can do the 10-min abdominal exercise once or twice a week to forge your core.

3) Session Duration: A workout session can be 45 to 60 minutes long.

4) Expected Program Duration: You can use this dumbbell and bodyweight workout program for 12 to 16 weeks to see the significant results.

Dumbbell and Bodyweight Workout Plan Schedule

Bodyweight and Dumbbell Workout plan
  • Monday: Chest and Arms
  • Tuesday: Legs and Shoulders
  • Wednesday: Back and Arms
  • Thursday: OFF
  • Friday: Chest and Shoulder
  • Saturday: Legs and Back
  • Sunday: OFF

Monday: Chest and Arms

Dumbbell Bench Press10-1232 min
Incline DB Bench Press8-1232 min
Bench Dips10-15390-sec
Dumbbell French Press8-12390-sec
Dumbbell Kickback8-12390-sec
Alternate Dumbbell Curl8-12390-sec
Dumbbell Hammer Curl8-12390-sec

Tuesday: Legs and Shoulders

High Knees10-12230-sec
Dumbbell Squat12-1531-min
Bodyweight Step-up8-1231-min
Dumbbell RDL6-10390-sec
Pike Pushup8-12290-sec
Dumbbell Overhead Press12-1532 min
Dumbbell Lateral Raises8-12390-sec
Dumbbell Rear Delt Raises8-1232 min

Wednesday: Back and Arms

Australian Pullup8-1231-min
Bent-over Dumbbell Row10-12390-sec
Dumbbell Seal Row8-12390-sec
Bodyweight IYT Raises8-1021-min
Bodyweight Diamond Pushup10-1222 min
Single-arm Tricep Extension10-12390-sec
Incline Dumbbell Bicep Curl8-1232 min
Dumbbell Concentration Curl8-12390-sec

Friday: Chest and Shoulder

Dive Bomber Push-ups8-1222 min
Incline DB Bench press10-1232 min
Dumbbell Fly8-12390-sec
Dumbbell Pullover8-12290-sec
Dumbbell Front Raises8-12390-sec
Bent-arm Lateral Raises8-12390-sec
Dumbbell Rear Delt Fly8-12390-sec
Dumbbell Shrugs8-12390-sec

Saturday: Legs and Back

Dumbbell Deadlift6-1032 min
Dumbbell Lunges8-12290-sec
Dumbbell Sumo Squat10-1232 min
Lying Dumbbell Leg Curl8-12390-sec
Incline Dumbbell IYT Raises6-832 min
Dumbbell Bent-over Row10-12390-sec
Dumbbell Facepull 8-12390-sec

The Takeaway

The combination of bodyweight and dumbbell exercises gives you more exercise options and enables you to train efficiently.

You can design a workout program on your own or you can use the above one. The above bodyweight and dumbbell workout plan is a four-week training program to get you in shape. You don’t need much equipment, so it’s easy to follow. It is designed for anyone looking to improve strength, endurance, muscle mass, and body composition.

To maximize your results, you should take care of a few things, such as progressive overload, nutrition, and muscle recovery. You’ll gain strength and muscles quickly if you follow all these things.

Photo of author
Murshid Akram
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.
Share to...