Frankoman's Dumbbell Only Split
A dumbbell only workout program for home or the gym that will pack on muscle mass for beginners.
Overview
Are you searching for a simple, effective way to exercise at home using just dumbbells? We understand that not everyone wants to invest in costly fitness equipment. Our workout plan is designed for you! All you need are some dumbbells and an adjustable bench.
Suitable for beginners and those at an intermediate level, this routine is straightforward and efficient. If you happen to have a pull-up bar, we recommend incorporating chin-ups or wide-grip pull-ups into your back exercises for added benefit!
This is a 3 day workout program. You'll want to have at least one rest day between your workout days to allow the muscles to grow and recover from the workouts. A sample schedule is:
Monday - Chest and Triceps
Tuesday - Rest
Wednesday - Back and Biceps
Thursday - Rest
Friday - Legs and Shoulders
Saturday - Rest
Sunday - Rest
This routine was designed by Frankoman from team Muscle & Strength and is published on the r/fitness Wiki as a recommended routine. Please refer to the full program guide from Muscle & Strength for more details.
Who it's for
Reviews
Highly recommend this program! It’s easy to follow and simple to stick to for three days! Two changes I’d make: Workout 3 is way too long and I’d suggest splitting it into two or removing some. And there was one workout that required more than just dumbbells
I like this app and dumbbell only exercises
I skipped the leg days and ran instead. Alternated the other two workouts Monday through Thursday. Used this program as more of a guide for 2 back/bi and 2 chest/tri workouts per week
I am injured
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Pec Fly (Dumbbell) | 3 | 12 reps |
| 4 | Skull Crusher | 3 | 12 reps |
| 5 | Tricep Kickback | 3 | 12 reps |
| 6 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dumbbell Row | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Bent Over Row (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Pullover (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 4 | Incline Curl (Dumbbell) | 3 | 10 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 6 | Hammer Curl | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lunge (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Step-Up (Weighted) | 3 | 12 reps |
| 3 | Squat (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Stiff Leg Deadlift (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Seated Calf Raise | 1 | 15 reps |
| 1 | 12 reps | ||
| 6 | Standing Calf Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 7 | Standing Shoulder Press (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 9 | Reverse Fly | 1 | 12 reps |
| 2 | 10 reps | ||
| 10 | Shrug (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Frankoman's Dumbbell Only Split is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Frankoman's Dumbbell Only Split is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Frankoman's Dumbbell Only Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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