8‑Week Dumbbell Muscle Builder
Build real muscle at home with just a pair of dumbbells and three focused workouts per week.
- Length
- 8 weeks
- Days a week
- 3
- Session length
- 30 to 48 min
- Equipment
- Dumbbell, Bench, Bodyweight
- Exercises
- 17 across 3 workout days
- In the app
- Free routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
Full Body Dumbbell Training
Day 1 Workout 6 exercises
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Dumbbell Squat3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Bench Press3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Bent-Over Row3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Biceps Curl3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Seated Triceps Extension3 × 12 repsDo 3 sets of 6–12 reps. -
Sit-up3 × 25 repsDo 3 sets of 10–25 reps.
Day 2 Workout 6 exercises
-
Dumbbell Step-Up3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Stiff-Leg Deadlift3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Seated Shoulder Press3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Standing Calf Raise3 × 20 repsDo 3 sets of 10–20 reps. -
Dumbbell Shrug3 × 15 repsDo 3 sets of 10–15 reps. -
Dumbbell Side Bend3 × 15 repsDo 3 sets of 10–15 reps.
Day 3 Workout 6 exercises
-
Dumbbell Lunge3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Bench Press3 × 12 repsDo 3 sets of 6–12 reps. If you don’t have a bench, perform it on the floor.
-
Pull-Up3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Hammer Curl3 × 12 repsDo 3 sets of 6–12 reps. -
Dumbbell Lying Single Extension3 × 12 repsDo 3 sets of 6–12 reps. -
Lying Leg Raise3 × 25 repsDo 3 sets of 10–25 reps.
