Dumbbell and barbell home workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Intermediate
  • Program Duration6 weeks
  • Days Per Week
    3
  • Time Per Workout45 minutes
  • Equipment Required
    Barbell, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Dumbbell and barbell home based workout. This is a workout you can do at home, just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.

This is a 3 day home workout, so it's best for a Monday - Wednesday - Friday schedule. Each workout should take about 1 hour to complete. Abdominals have not been included, you should aim to work them twice a week with 2-3 exercises.

To get the most out of this workout we recommend you follow a bulking diet consisting of over 3500 calories per day and a lot of protein and complex carbohydrates.

Recommended: Need help building muscle? Take our Free Muscle Building Course

3 Day Dumbbell and Barbell Home Workout

Monday - Chest and Back

Exercise Sets Reps
Chest Dips or bench dip 4 MAX
Deep Push ups (with hands on dumbbells) 4 12
Dumbbell Flys 3 10
Bent Over Barbell Row 4 10
One Arm Dumbbell Row 4 10
Upright Row 3 8

Notes:

  • If you have access to a chin up bar I strongly recommend you add chin ups or wide grip pull ups as your first back exercise. Chin ups are the #1 exercise for building back width.

Wednesday - Legs, Including Calves

Exercise Sets Reps
Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlifts 3 10
Standing Calf Raise (holding dumbbell) 5 12,12,10,8,8

Friday - Shoulders and Arms

Exercise Sets Reps
Military Press 4 8-10
Dumbbell Lateral Raise 4 12
Bent Over Reverse Fly 4 12
Barbell Bicep Curl 5 10
French Press 5 10

 

585 Comments
Adrian
Posted on: Sun, 02/06/2022 - 23:44

So I'm a beginner and understand that everyone has to start some where I only have access to some 15lb dumbbells and a curl bar with varying weight options is it okay to use the curl bar in place of a barbell lying on the floor with the help of a spotter

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Roger
Posted on: Wed, 02/09/2022 - 19:46

It sure is, Adrian. Just make sure you can hold the bar comfortably while training. Do what you gotta do to get it in!

Yousef
Posted on: Sat, 01/08/2022 - 03:12

Hi, I am just beginner , is this workout good for me as beginner with 3 weeks experience
and can you please let me know if this workout is good for me if i want just balanced body not too much muscle or should i go for the 5 days program which have more exercises with only dumbbells and barbells .
thanks for publishing these workouts plans.

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Roger
Posted on: Thu, 01/13/2022 - 16:23

Hi, Yousef. This workout would be a good choice for both your status as a beginner and for your goals. Feel free to take this one on full steam ahead.

John
Posted on: Tue, 01/04/2022 - 18:52

For the one arm barbell row, is 1 set 10 reps of each arm?

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Roger
Posted on: Thu, 01/06/2022 - 17:43

Yes, John. One set for each arm.

titusTT
Posted on: Tue, 12/14/2021 - 10:27

Hello, i am going to start this workout, but i want to ask a question regarding nutrition. I am currently 195 pounds, 6'2.
Eating 155g protein is enough or do i have to eat around 200g?

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Roger
Posted on: Fri, 12/17/2021 - 15:23

Hey, Titus. 200 grams would be better, but if 155 is all you can do for now, it won't be the end of the world.

titusTT
Posted on: Sun, 12/19/2021 - 11:58

Thank you for helping. May god fullfil all your wishes and be always happy...

Hiro
Posted on: Wed, 10/13/2021 - 07:01

Can we add some core exercises that focus on abs to this split?
Any recommendations on the day and type of exercise that I can add to this regime?

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Roger
Posted on: Wed, 10/13/2021 - 15:57

Hi, Hiro. You sure can. Perform lying leg raises on Monday, crunches on Wednesday, and planks on Friday. 3-4 sets of 10-12 reps of each. 30-60 seconds with the planks. Hope this helps!

Annabelle Barton
Posted on: Mon, 09/27/2021 - 04:21

Hi, what is the recommended rest time between each set? Thanks

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Roger
Posted on: Wed, 10/13/2021 - 15:55

Hi, Annabelle. Rest for 60 seconds between sets.

elijah
Posted on: Thu, 08/19/2021 - 21:42

we have to go till failure for the tricep dips for each set right?

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Roger
Posted on: Tue, 09/07/2021 - 09:38

Hi, Elijah. Yes, continue until you can't perform another set with proper form.

Smith
Posted on: Thu, 08/19/2021 - 03:20

For tricep dips in day one do we have to go till failure in each set

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Roger
Posted on: Tue, 09/07/2021 - 09:38

Hi, Smith. Yes, continue until you can't perform another set with proper form.

Michael
Posted on: Mon, 08/16/2021 - 17:00

Heyy.. I wanted to ask I am actually a beginner right now but i wanna try this workout split.. .i can only use 4 pound dumbells for lateral raise and delt fly.. Is that bad?

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Roger
Posted on: Thu, 09/02/2021 - 18:06

Hi, Michael. That is not bad at all. Everyone has to start somewhere, and the better news is since you're a beginner, you should see initial results quickly as long as you train properly. Thanks for reading M&S!

Austinite
Posted on: Wed, 08/04/2021 - 20:32

What weights should I use for this? For reference, I was bench pressing 100lbs, 4 sets of 12 reps, on the third set my arms gave out and I couldn't complete the 8th rep. I'm 5'6 and 144lbs.

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Roger
Posted on: Thu, 09/02/2021 - 12:24

Hey Austinite. Thanks for the comment and question. It can be tough to pinpoint an exact number for weight, but in your case, try backing down the bench press to 80 pounds. If you manage to achieve four sets of 12 reps, then add five pounds. Continue working with that until you can get four sets of 12 again. Repeat that same principle with every exercise. If you can't get 4x12, back down. If that gets easy, add more.

Trev
Posted on: Mon, 07/19/2021 - 21:47

Do you super set this workout or do you do the lifts in order? Also, how much time between sets?

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Abigail
Posted on: Wed, 07/21/2021 - 11:16

Hey Tev - you'll do the exercises in the written order. You'll do all sets of one exercise before moving on to the next exercise.

Justin
Posted on: Sun, 07/11/2021 - 08:08

Just curious what recommendation one would have on another 3 day workout to switch things up a bit? I work a physical job already and I am not looking to exceed 3 days a week.

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Abigail
Posted on: Mon, 07/12/2021 - 11:01

Hey Justin - are you limited to any specific equipment?

Justin
Posted on: Tue, 07/13/2021 - 07:57

I have a barbell, dumbbells, and pull-up bar.
Also, could switching things up mean more weight and less reps? Thanks.

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Abigail
Posted on: Tue, 07/13/2021 - 09:50

Hey Justin - yes, you can switch things up with changing the rep scheme, # of sets, and rest time. Check out this article for more ways to switch up your current training routine: https://www.muscleandstrength.com/articles/7-ways-make-your-home-gym-wor...

Elijah
Posted on: Sat, 06/19/2021 - 14:13

Hi...do we have to do warm up sets for evey exercise..I don't think it's necessary in this workout routine...is it okay if I just do dynamic warmup before the workout instead?

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Abigail
Posted on: Mon, 06/21/2021 - 09:36

Hey Elijah - yes, a full-body dynamic warmup before this workout will work

Elijah
Posted on: Tue, 06/22/2021 - 13:57

full-body dynamic warmup before each workout right?

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Abigail
Posted on: Wed, 06/23/2021 - 08:59

yep!

John
Posted on: Thu, 06/17/2021 - 14:03

Aren’t you supposed to work each muscle group at least twice a week? It seems like you are only working them once a week in this workout.

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Abigail
Posted on: Mon, 06/21/2021 - 09:32

Hey John - working each muscle group 2x per week is ideal for muscle growth, however, it is personal preference as to what program you choose.

marcel
Posted on: Tue, 06/15/2021 - 09:52

Hi...how to do lateral raises?...the man in the video is doing it wrong

marcel
Posted on: Tue, 06/15/2021 - 09:51

the man doing lateral raises...his form is wrong...so how do we actually do lateral raises?

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Abigail
Posted on: Wed, 06/16/2021 - 08:49

Hey marcel - the form in the lateral raise video is correct

Marcel
Posted on: Sun, 06/13/2021 - 14:13

Do we have to go till failure for each set...or have 1-2 reps in the tank

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Abigail
Posted on: Mon, 06/14/2021 - 10:18

Hey Marcel - you do not want to reach failure for each set.

marcel
Posted on: Mon, 06/14/2021 - 16:11

so 1-2 reps in the tank

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Abigail
Posted on: Tue, 06/15/2021 - 08:44

correct

mickael
Posted on: Fri, 06/04/2021 - 08:27

hi...how can we incorporate bench press in this workout...and for how many sets and reps?

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Abigail
Posted on: Fri, 06/04/2021 - 09:44

Hey mickael - you can add in bench press as the first exercise on day 1.

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Abigail
Posted on: Mon, 06/07/2021 - 09:59

You can add in bench press in addition to the other exercises. I'd say 3-4 sets f 6-12 reps. You can do either barbell or dumbbell and the rep and set ranges really depend on your goals.

Mickael
Posted on: Fri, 06/04/2021 - 15:32

Ok...in addition with the other exercises or replacing with an exercise...also how many sets and reps

Mickael
Posted on: Fri, 06/04/2021 - 15:33

Also with dumbbells or barbell

Hope
Posted on: Mon, 06/07/2021 - 08:44

Ok...how many reps and sets?

gina
Posted on: Sun, 05/30/2021 - 02:18

we have to do calf raises as shown in the video right?....also what should be the form for deep dumbell pushups

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Abigail
Posted on: Tue, 06/01/2021 - 09:40

Hey gina - yes, you'll do the calf raises like the video shows. Deep dumbbell pushups are pushups done holding dumbbells. You'll lower until your chest hits the floor.

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Abigail
Posted on: Fri, 06/04/2021 - 09:44

yep!

gina
Posted on: Tue, 06/01/2021 - 13:59

ok so as shown in the video right?...but just with dumbells