Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBodyweight, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The following workout is for those who only have access to a set of dumbbells.
It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.
This workout can be performed as a full workout routine for up to 12 weeks.
After 12 weeks you may want to consider altering the volume, weight you use (i.e. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use.
The program calls for you to work out 4 days per week. What days you decide to workout is completely up to you. With that being said, it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts.
An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three.
The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake.
Rest periods for this workout program should be limited to 30-60 seconds.
If you have any other questions regarding this upper/lower dumbbell only workout program, please be sure to leave them in the comments section below!
Recommended: Need help building muscle? Take our Free Muscle Building Course
Day 1: Dumbbell Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bent Over Dumbbell Row | 4 | 8-10 |
| 2. Dumbbell Bench Press | 4 | 8-10 |
| 3. Dumbbell Lateral Raise | 3 | 8-12 |
| 4. Dumbbell Pullover | 3 | 8-12 |
| 5. Dumbbell Bicep Curl | 2 | 8-12 |
| 6. Dumbbell Tricep Extension | 2 | 8-12 |
| 7. Dumbbell Shrug | 2 | 12-15 |
Day 2: Dumbbell Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Goblet Squat | 4 | 8-10 |
| 2. Dumbbell Stiff Leg Deadlift | 4 | 8-10 |
| 3. Dumbbell Plie Squat | 3 | 8-12 |
| 4. Dumbbell Hamstring Curl | 3 | 8-12 |
| 5. Standing Dumbbell Calf Raise | 3 | 8-12 |
| 6. Plank | 3 | 20 Secs |
Day 3: Dumbbell Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. One Arm Dumbbell Row | 4 | 8-10 |
| 2. Dumbbell Shoulder Press | 4 | 8-10 |
| 3. Incline Dumbbell Bench Press | 3 | 8-12 |
| 4. Chest Supported Dumbbell Row | 3 | 8-12 |
| 5. Dumbbell Hammer Curl | 2 | 8-12 |
| 6. Dumbbell Floor Press | 2 | 8-12 |
| 7. Seated Dumbbell Shrug | 2 | 12-15 |
Day 4: Dumbbell Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Stiff Leg Deadlift | 4 | 8-10 |
| 2. Dumbbell Rear Lunge | 4 | 8-10 |
| 3. Dumbbell Hip Thrust | 4 | 8-10 |
| 4. Dumbbell Split Squat | 3 | 8-12 |
| 5. Seated Dumbbell Calf Raise | 3 | 8-12 |
| 6. Planks | 3 | 20 Secs |
If you give this program a try, be sure to let us know your thoughts in the comments!
Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!
878 Comments
Just finished the 8weeks of the 3 day dumbell workout and I'm looking over the 4 day program before starting it next week.
On day 4, for the split squat the link goes to instructions for a one-legged split squat. Is that a link error or is that what we are supposed to be doing?
That is what you're supposed to do.
Is the rest recommendation for between sets or between reps?
Hi, Sarah. Rest is between sets.
Thanks! Is there a recommended rest time between reps or should I just generally wait to catch my breath?
45-60 seconds is a good range for rest.
Thanks for this program. I’m Just starting out. When doing this program am I to do all 4 sets of the first exercise and then move on to the next one.
That is correct, Kim. Hope this helps.
What are your thoughts on incorporating Intermittent Fasting with this workout? Is it beneficial to the program or would I be sabotaging myself by doing both?
If you have experience with IF and you know how it feels to train with it, then you should be fine. If you're new to IF, then I suggest trying it without workouts at first until you get used to it.
Thanks for this workout, it's been great so far. How long do you suggest we stay with this? I have trained in the past though not much, and sometimes this feels easy and sometimes it feels like I'm really working. How long do you stay with this before switching the program?
Shoot for six to eight weeks, then make a change based on what your new goals are. Hope this helps, Robin!
what should I do next after I completed the 12 week program? Can I continue the same program and just add weight to it?
You can do that, or we have this article with many recommendations based on new goals you may have.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hello! And thank you for making these progra s.
I started to try and workout once again with what I have at home and am currently on your 3 day workout that's supposed to go for 8 weeks.
I was wondering if a deload week should be incorporated between the end of this routine and the 4 day routine and, if so, should it be a light workout of the 3 day or 4 day routine? Also, I'm assuming this would apply to when I make it to the 5 and 6 day routines.
You should be able to do right into the four-day, Brandon. But if you feel the need to de-load, do it. Same with the 5-6 day programs.
Hello, I wanted to buy some of these dumbbells that you can add discs according to the desired weight. To do this routine or any other dumbbell routine that you suggest, what range of weights should I consider, so that they will work for me now that I am a newbie, but also in the future?
I see that you could reach a maximum of 67lbs per dumbbell. Most of all I am concerned about the legs, I understand that it will be difficult to build muscle only with dumbbells.
The range of weights is up to you and how strong you think you can get. I would suggest going heavy as possible so you can train those legs effectively. You will see good results in the legs to start, but eventually you will need to level up to a bar or machines.
Any variations for the hamstring curl? I kicked my dumbell over like 3 times and its not a great thing to do when you have downstairs neighbors lol
Not with dumbbells, I'm afraid. You can do leg curls with ankle weights or use furniture sliders and place your feet on them. Slide your feet back and forth while lying back down on the floor. I know this isn't the best description, but you can find demos on YouTube.
I replaced the "Hamstring Curls" with "Seated Banded Hamstring Curls", which uses resistance bands instead of dumbbells.
Much safer, but since this is a dumbbell only guide, understandably the dumbbell version was used.
Hi. I was looking into PHUL but wanted to try home alternatives with dumbells. Is this program similar to PHUL?
It is close enough that I think you can do it, Javeria. If you run it, please let us know how you do. We love hearing about results and progress around here. Thanks for reading M&S!
I have been doing it for 2 weeks now. It's amazing and manageable. I am progressively overloading and my muscles feel the burn even after days of the workout.
I am in a cut and I believe this combination will help me retain muscles. Do I need to switch to something else after 12 weeks? I am assuming I can do this forever and it will still benefit me.
You won't be able to do it forever, but if you're still seeing results after 12 weeks, feel free to keep going.
Been doing this for a few weeks now. Liking it so far. Anyone here near the end, or has finished this seen any noticeable results? If so, what have you seen?
How’s it going Ajel? See any results?
This routine has helped a lot over the last month! Not too difficult for a beginner but also not too easy for an intermediate lifter!
Glad you like it, Ethan. Thanks for reading M&S!
Hi, I realized after I sent my last question that you are not on YouTube but I had a YT page open on my computer. Sorry for the confusion! My original question still stands though.
Thank you
M&S actually does have a YouTube channel, and you can find it by going to YouTube and searching for "Muscle and Strength." Unfortunately, I can't post a direct link, but you'll know us when you see us.
I recently found your YT channel and have a question regarding the # of sets for each exercise. Why are some exercises done for 4 sets vs 3 sets vs 2 sets? Thank you!
Depends on the person and their own personal reasoning. Some people prefer higher volume while others prefer less sets but more intensity.
Why is it that rest is limited to 60 sec tops? I'm no expert, and only thing I've seen is a youtube video of Jeff Nippard pulling up some study. The study claimed people who rest 3 min reached same hypertrophy levels as individuals who only rested 1 min.
Can't answer for the author on this one, Aaron, but the shorter rest periods can help keep the heart rate up, which can help you burn more calories while training. It also helps save time in the weight room if you need to get out in a hurry. I don't argue about the 3-minute periods, and if you want to use that, by all means do so. Hope this helps.
Hi I am really enjoying these workouts but I have one question. I like to work out in the morning before going to work. I usually just have a coffee and then start the work out. But I was wondering. If it’s better to eat something to give me energy for the workout. Do you have any tips on what I should eat and how long before starting?
Hi, Steve. I always suggest having at least a protein shake and some form of fruit before training early in the morning. Protein and a simple carb can provide the amino acids for your muscles and energy for you to push yourself. That said, if you're seeing results from what you're doing now, and you don't notice any changes after trying the shake and fruit, do what you feel works best for you. Just make sure you definitely have something after you train.
When doing one of these exercises, at what point should I be pressing to failure or close to it? I'm always worried that if I take the early exercises too close to failure, the later ones will be much more difficult to perform, even if they are technically using different muscle groups.
Like for example on day 1, exercise 1, bent over dumbell row. 4 sets of 8-10. On my first set, if I can do 10 and I feel like I have a lot more in me, should I increase the weight or is it normal for the first set of an exercise to feel like that?
You shouldn't feel like you have a lot more in you, but finishing with 2-3 reps to spare is good. The last set of each exercise should be the failure set. Hope this helps.
Hi is this program suitable for an ectomorph like me? Thanks in advance
Sure is. Eat big to grow big, though.
If I were to do half of these workouts in the morning, and the other half in the afternoon, would that drastically reduce my gains?
It depends on the person, but for most people it would. Training once and devoting more time for recovery is better than training twice. That said, you could certainly try it and see for yourself. Some athletes train twice a day, but they have more time to devote to recovery than the average person.
Hey guys,
Really enjoying this workout, but I just wondered if I should be increasing the weight each weekly cycle or is it ok to stick with the same weight and reps etc for multiple weeks? Apologies if this has been asked before.
Cheers!
Hope you're well, John. Thanks for reading M&S!
If you feel you're ready, add weight each set. If you find that the weight you're using is a challenge, stay where you are. Play it by feel. Hope this helps.
Can I switch the exercise order so that I don't have to adjust the plates on dumbbells rods frequently? (Back and Chest go first)
Go for it, Haris. I train at home with adjustable dumbbells and do the same thing, myself.
Would it be beneficial to replace some of the exercises with their barbell variant? Which ones?
I have a pair of adjustable dumbbells (30 kg each) but I can't seem to progress on some of the moves. That's why I'm considering buying a barbell.
Hey Mariusz. Can you not progress because you're maxing out on the weights, or are you not feeling the muscles working properly?
Either way, the training game will change if you get that barbell, so I say definitely do that, but I'd like to help you with the dumbbells if possible.
Thank you for your answer! I've always had a weak upper body. I'm training with those dumbbells for a long time (a year) and on some exercises I'm stuck with certain weights. I've been working on my mind-muscle connection, I've been trying rest-pause and drop sets, but my progress seems to be non-existent (curls) or laughably slow (chest press). I've read somewhere that while dumbbells are better for building aesthetic muscle mass, the barbell would be better for strength development. To tell you the truth I'm at a low point in my life and I could really use a win. Breaking those plateaus would be a nice one.
I'm just starting week 3 of this program and I really like it, but the way I see it I have four options:
1. stick with the program (no changes)
2. stick with it but replace some exercises with barbell variation (which ones?)
3. stick with it but alternate: one week with dumbbells, another with barbell
4. ditch the program and try your dumbbar program (it'd be difficult for me to exercise for 6 days a week, but I'll manage)
Which would you recommend?