Frankoman's Dumbbell Only Split

(7 reviews)
A dumbbell only workout program for home or the gym that will pack on muscle mass for beginners.
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
Coachr/Fitness
LevelBeginner, Novice, Intermediate
GoalBodybuilding, Muscle & Sculpting
EquipmentDumbbell Only
Time Per Workout45 minutes
Days Per Week3 days
Program Length10 weeks
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Week 1
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 2
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 3
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 4
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 5
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 6
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 7
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 8
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 9
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
Week 10
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
12
2
10
1
8
Bench Press (Dumbbell)1
12
2
10
1
8
Pec Fly (Dumbbell)3
12
Skull Crusher3
12
Tricep Kickback3
12
Overhead Extension (Dumbbell)3
12
Day 2
ExerciseSetsReps
Dumbbell Row1
12
2
10
1
8
1
6
Bent Over Row (Dumbbell)1
12
2
10
1
8
1
6
Pullover (Dumbbell)1
12
1
10
Incline Curl (Dumbbell)3
10
Bicep Curl (Dumbbell)3
10
Hammer Curl2
10
Day 3
ExerciseSetsReps
Lunge (Dumbbell)1
12
2
10
1
8
Step-Up (Weighted)3
12
Squat (Dumbbell)1
12
2
10
1
8
Stiff Leg Deadlift (Dumbbell)1
12
2
10
1
8
Seated Calf Raise1
15
1
12
Standing Calf Raise1
12
1
10
Standing Shoulder Press (Dumbbell)1
12
2
10
1
8
Lateral Raise (Dumbbell)1
12
2
10
Reverse Fly1
12
2
10
Shrug (Dumbbell)1
12
2
10
1
8
What People Are Saying
4.3/ 5