Frankoman's Dumbbell Only Split
by r/Fitness
603 athletes joined
A dumbbell only workout program for home or the gym that will pack on muscle mass for beginners.
4.00
(7 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 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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(7 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
Isaac GresserAge 40, Man
14 days ago
I ran this 6 days in a row repeating it twice a week and resting on the 7th day. I have been blowing up since. Wish it had a little more ab focus but it still rocks
Boostcamp UserAge 34, Man
a month ago
Good program. Started this after not working out for a while. Ate well, gained 4KG and significant amount of muscles