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 Type | Split Workout |
| Program Goal | Increase Strength and Size |
| Workout Level | Beginners to Intermediate |
| Target Gender | Male and Female |
| Frequency | Five times a week |
| Recommended Supplement | Whey Protein Isolate |
| Workout PDF | Download 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
- 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
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Push-ups | 10-15 | 2 | 60-sec |
| Dumbbell Bench Press | 10-12 | 3 | 2 min |
| Incline DB Bench Press | 8-12 | 3 | 2 min |
| Bench Dips | 10-15 | 3 | 90-sec |
| Dumbbell French Press | 8-12 | 3 | 90-sec |
| Dumbbell Kickback | 8-12 | 3 | 90-sec |
| Alternate Dumbbell Curl | 8-12 | 3 | 90-sec |
| Dumbbell Hammer Curl | 8-12 | 3 | 90-sec |
Tuesday: Legs and Shoulders
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| High Knees | 10-12 | 2 | 30-sec |
| Dumbbell Squat | 12-15 | 3 | 1-min |
| Bodyweight Step-up | 8-12 | 3 | 1-min |
| Dumbbell RDL | 6-10 | 3 | 90-sec |
| Pike Pushup | 8-12 | 2 | 90-sec |
| Dumbbell Overhead Press | 12-15 | 3 | 2 min |
| Dumbbell Lateral Raises | 8-12 | 3 | 90-sec |
| Dumbbell Rear Delt Raises | 8-12 | 3 | 2 min |
Wednesday: Back and Arms
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Australian Pullup | 8-12 | 3 | 1-min |
| Bent-over Dumbbell Row | 10-12 | 3 | 90-sec |
| Dumbbell Seal Row | 8-12 | 3 | 90-sec |
| Bodyweight IYT Raises | 8-10 | 2 | 1-min |
| Bodyweight Diamond Pushup | 10-12 | 2 | 2 min |
| Single-arm Tricep Extension | 10-12 | 3 | 90-sec |
| Incline Dumbbell Bicep Curl | 8-12 | 3 | 2 min |
| Dumbbell Concentration Curl | 8-12 | 3 | 90-sec |
Friday: Chest and Shoulder
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Dive Bomber Push-ups | 8-12 | 2 | 2 min |
| Incline DB Bench press | 10-12 | 3 | 2 min |
| Dumbbell Fly | 8-12 | 3 | 90-sec |
| Dumbbell Pullover | 8-12 | 2 | 90-sec |
| Dumbbell Front Raises | 8-12 | 3 | 90-sec |
| Bent-arm Lateral Raises | 8-12 | 3 | 90-sec |
| Dumbbell Rear Delt Fly | 8-12 | 3 | 90-sec |
| Dumbbell Shrugs | 8-12 | 3 | 90-sec |
Saturday: Legs and Back
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Dumbbell Deadlift | 6-10 | 3 | 2 min |
| Dumbbell Lunges | 8-12 | 2 | 90-sec |
| Dumbbell Sumo Squat | 10-12 | 3 | 2 min |
| Lying Dumbbell Leg Curl | 8-12 | 3 | 90-sec |
| Incline Dumbbell IYT Raises | 6-8 | 3 | 2 min |
| Dumbbell Bent-over Row | 10-12 | 3 | 90-sec |
| Dumbbell Facepull | 8-12 | 3 | 90-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.
