Frankoman's Dumbbell Only Split
by r/Fitness
369 athletes joined
A dumbbell only workout program for home or the gym that will pack on muscle mass for beginners.
4.00
(33 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!
This is a 3 day workout program. You'll want to have at least one rest day between your workout days. 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.
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
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 1
1
Incline Bench Press (Dumbbell)
1
2
1
12
10
8
2
Bench Press (Dumbbell)
1
2
1
12
10
8
3
Pec Fly (Dumbbell)
3
12
4
Skull Crusher
3
12
5
Tricep Kickback
3
12
6
Overhead Extension (Dumbbell)
3
12
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 2
1
Dumbbell Row
1
2
1
1
12
10
8
6
2
Bent Over Row (Dumbbell)
1
2
1
1
12
10
8
6
3
Pullover (Dumbbell)
1
1
12
10
4
Incline Curl (Dumbbell)
3
10
5
Bicep Curl (Dumbbell)
3
10
6
Hammer Curl
2
10
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
Day 3
1
Lunge (Dumbbell)
1
2
1
12
10
8
2
Step-Up (Weighted)
3
12
3
Squat (Dumbbell)
1
2
1
12
10
8
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12
10
8
5
Seated Calf Raise
1
1
15
12
6
Standing Calf Raise
1
1
12
10
7
Standing Shoulder Press (Dumbbell)
1
2
1
12
10
8
8
Lateral Raise (Dumbbell)
1
2
12
10
9
Reverse Fly
1
2
12
10
10
Shrug (Dumbbell)
1
2
1
12
10
8
What People Are Saying(33 ratings)
Only ratings with written feedback are displayed here.
4.00/ 5
Andrew GloverAge 46, Man
2 days ago
Pablo RodriguezAge 44, Man
2 days ago