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Frankoman's Dumbbell Only Split

by r/Fitness
verified coach
1,433 athletes joined

A dumbbell only workout program for home or the gym that will pack on muscle mass for beginners.

3.98
(26 ratings)

PROGRAM DESCRIPTION

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!

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Step-Up (Weighted)
3
12 reps
-
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
5
Seated Calf Raise
1
1
15 reps
12 reps
-
-
6
Standing Calf Raise
1
1
12 reps
10 reps
-
-
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
9
Reverse Fly
1
2
12 reps
10 reps
-
-
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
WHAT PEOPLE ARE SAYING(26 ratings)
Only ratings with written feedback are displayed here.
3.98 / 5
Nik CAge 36, Woman
2 days ago
9 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I loved this program. It’s very simple and straightforward. I wanted to tackle the basics with effective exercises while not taking two hours to complete. Days one and two took me about 30-40 minutes to finish but like others mentioned, I split day three. This allowed me to do one leg day and add the remaining arm exercises to a cardio day.
Nick J.Age 38, Man
17 days ago
5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This was my first ever dumbbell program and it was very easy to follow. I saw results in my arm size much quicker than I anticipated!
Show All Reviews

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.