12 Week Dumbbell Workout Plan

Created by Murshid Akram (Administrator of the Thefitnessphantom.com) Article Links: https://thefitnessphantom.com/12-week-dumbbell-workout-plan-with-free- pdf/

If you’re one of the fitness enthusiasts who prefer to work out at home with dumbbells, then this post is for you. You’ll get a 12-week dumbbell workout plan and its free PDF – in this article.

This 12 week dumbbell workout plan comprises different types of workout routines such as push/pull/Leg-core, Upper/Lower split, full-body workout plan, and Bro split.

Basically, the push/pull/leg-core plan includes chest, triceps, and shoulder exercises as push workout; back, biceps, and forearm exercises as pull workout, and leg and core workout.

Upper/Lower split means training the upper body on day 1, followed by the lower body on day 2. And the Bro split means training one muscle group at a time.

These workout routines do not only help you build muscles but also motivate you.

You’ll enjoy doing certain kinds of workout plans that is why I’ve included them in this 3 months dumbbell workout regime. I hope you’ll find it useful. So, let’s start…

Summary Week- 1,5,9 Push/pull/leg-core

Week- 2,6,10 Upper/Lower split

Week- 3,7,11 Full Body

Week- 4,8,12 Bro-split Total Training Period 12 weeks

Difficulty level Beginner to Intermediate

Equipment Require Dumbbells and a flexible bench

Training Goal Strength and Muscle Building

Duration of each session 60 to 90 minutes

PDF of This Workout Plan At the Bottom

If you know how to perform exercises included in this routine, check out the following articles:

Chest:  10+ Dumbbell Chest Exercises For Home And Gym  17 Dumbbell Chest Exercises You Can Do Without A Bench At Home

Back  The 10 Best DB Exercises For Strong Back  Dumbbell Workouts For Lower Back (9 Exercises)

Legs  An Ultimate Guide To The Dumbbell Leg Exercises

Arms  10 Best Dumbbell Triceps Exercises  10 Best Dumbbell Biceps Workout

Shoulders  The Top 10 Dumbbell Exercises For Shoulders

Wrists and Forearms  Dumbbell Wrist Curls

Core:

 Top 14 Dumbbell Oblique Exercises

For the paid customized routine for yourself, ping me on social media or mail me at [email protected]

12 Week Dumbbell Workout Plan

Week 1 (Push/Pull/Leg-core) Monday Day 1: Push Workout Reps: 10-12, Sets: 2-4, Rest: 1-2 Minute/set

Dumbbell Push Workout Muscles Worked

Flat DB Bench Press Chest

Incline DB Bench Press Chest

Dumbbell Squeeze Press Chest

Dumbbell Pullover Chest

Overhead Press Shoulder

DB Front Lateral Raises Shoulder

DB Side Lateral Raises Shoulder

Rear Delt Dumbbell Fly Shoulder

Floor DB Press Tricep, Chest

DB Overhead Tricep Extension Tricep

Dumbbell Kickback Tricep

Wednesday Day 2: Pull Workout Reps: 10-12

Sets: 2-4

Rest: 1-2 Minute/set

Dumbbell Pull Workout Muscles Worked

Dumbbell Bent-Over Row Back

Dumbbell Underhand Inverted Row Back

One Arm Dumbbell Rowing Back

Incline Plank Row Hold Back

DB Alternate Bicep curl Bicep

Incline dumbbell Bicep Curl Bicep

Alternate DB Hammer Curl Bicep

Prone Incline Bicep Curl Bicep

Palm up Dumbbell Wrist Curl Wrist and Forearm

Palm down Dumbbell Wrist Curl Wrist and Forearm Please help me grow on FB, follow TheFitnessPhantom- https://www.facebook.com/fitnessphantom

Friday Day 3: Leg and Core Reps: 10-12

Sets: 2-4

Rest: 1-2 Minute/set

Dumbbell Leg and Core Workout Muscles Worked

DB Squat Quad

DB Sumo Squat Quad and Glutes Dumbbell Leg and Core Workout Muscles Worked

Dumbbell Leg Extension Quad

Dumbbell Deadlift Hamstring, Quad, Glutes

Prone Lying DB Leg Curl Hamstring

Dumbbell Glute Bridge Glute

Dumbbell Calf Raises Calves

DB Side Band Core

DB Straight Arm Crunches Core

Dumbbell Russian Twist Core

Dumbbell Side Plank Core

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Week 2 (Upper/lower split)

Monday- Upper Body Workout Reps: 10-12

Sets: 2-4

Rest: 1-2 Minute/set

Exercises Muscles Worked

Flat DB Bench Press Chest

Incline DB Bench Press Chest

Incline Dumbbell Fly Chest

Dumbbell Pullover Chest

Floor DB Press Tricep, Chest

DB Neutral Grip Press Triceps, Chest

Dumbbell Kickback Triceps

Standing DB Bicep Curl Biceps

Dumbbell Concentration Curl Biceps

DB Twisted Curl Biceps

DB Crossover Curl Biceps For the paid customized routine for yourself, ping me on social media or mail me at [email protected]

Tuesday- Lower Body Workout Exercises Muscles Worked

DB Lunges Quad

DB Lateral Lunges Quad, Hamstring

DB Sumo Squat Quad and Glutes

Dumbbell Romanian Deadlift Hamstring

DB Bulgarian Split Squat Quad, Hamstring, and Glutes

Dumbbell Leg Extension Quad

Prone Lying DB Leg Curl Hamstring

Dumbbell Glute Bridge Glute

Dumbbell Calf Raises Calves

Thursday- Upper Body Workout Exercises Muscles Worked

Dumbbell Twisting Overhead Press Shoulder

Dumbbell Front Raises Shoulder

DB Lateral Raises Shoulder

Bent over Dumbbell Rear Delt fly Shoulder

DB Upright Row Shoulder

Shrug Shoulder

Dumbbell Rowing Back

Dumbbell Bent-Over Row Back

Dumbbell Underhand Inverted Row Back

DB Reverse fly Back

Palm up Dumbbell Wrist Curl Wrist and Forearm

Palm down Dumbbell Wrist Curl Wrist and Forearm

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Friday- Lower Body Exercises Muscles Worked

DB Step-up Quad

DB Front Squat Quad,

DB Lateral Squat Quad

Dumbbell Sumo Deadlift Quad, Hamstring

DB Single-Leg Romanian Deadlift Hamstring, Glutes

Dumbbell Hip Thrust Hip and Glutes

DB Lower Back Extension Lower Back

Dumbbell Superman Lower Back

Dumbbell Glute Bridge Glute

Dumbbell Calf Raises Calves

Week 3 (Full body workout) Reps: 10-12

Sets: 2-4

Rest: 1-2 Minute/Set Tuesday- Quad/Chest/Triceps Exercise Muscles Worked

Dumbbell Front Squat Quad

DB Lunges Quad

Dumbbell Leg Extension Quad

Flat Dumbbell Bench Press Chest

DB Incline Press Chest

Flat Dumbbell Chest Fly Chest

Dumbbell Upward Fly Chest

Incline Overhead Triceps Extension Tricep

Dumbbell Triangle Pushup Tricep

Dumbbell Triceps Kickback Tricep

Wednesday- Back/Bicep/Core Exercise Muscles Worked

Dumbbell I-Y-T Raises Back

One-Arm DB Rowing Back

DB Bent-Over Row Back

Dumbbell Inverted Row Back

Dumbbell Lower Back Extension Lower Back

Standing Dumbbell Curl Biceps Exercise Muscles Worked

Hammer curl Biceps

Incline Bicep Curl Biceps

Concentration Curl Biceps

DB Side Bend Core

Dumbbell Leg Raises Core

Dumbbell Side Plank Core

Thursday- Hamstring/Shoulder/Wrist/Forearms Exercises Muscles Worked

Single-Leg DB Romanian Deadlift Hamstring

Lying Dumbbell Hamstring Curl Hamstring

Dumbbell Bulgarian Split Squat Hamstring

DB Overhead Shoulder Press Shoulder

Dumbbell Front Raise Shoulder

Bent-Over Lateral Raise Shoulder

Dumbbell Upright Row Shoulder

Dumbbell Shrug Shoulder

DB Palm-up Wrist Curl Wrist, Forearms

DB Palms-down Wrist Curl Wrist, Forearms

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Friday- Chest/Triceps/Bicep/Gluteus/Calves Exercises Muscles Worked

Flat Dumbbell Bench Press Chest

Incline Dumbbell Chest Fly Chest

Dumbbell Pullover Chest

Neutral Grip DB Floor Press Triceps

Dumbbell Triangle Pushup Triceps

Dumbbell Triceps Kickback Triceps

Dumbbell Twisted Curl Biceps

Standing Alternate Hammer Curl Biceps

Dumbbell CrossoCurl Biceps

Dumbbell Hip Thrust Glutes

DB Glutes Bridges Glutes

DB Calves Raises Calves

Saturday- Shoulder/Back/Wrist/Core Exercises Muscles Worked

Dumbbell Twisting Overhead Press Shoulder

Dumbbell Front Raises Shoulder

DB Lateral Raises Shoulder

Dumbbell Rowing Back

Dumbbell Bent-Over Row Back

DB IYT Raises Back

Palm up Dumbbell Wrist Curl Wrist and Forearm

Palm down Dumbbell Wrist Curl Wrist and Forearm

Dumbbell Leg Raises Core

DB Russian Twist Core

DB Side Plank Core

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Week 4 (Bro Split) Reps: 10-15 Sets: 2-4 Rest: 1-2 Minute/set Chest Exercises Muscles Worked

Dumbbell Flat Chest Press Middle Pecs

Incline Dumbbell Chest Press Upper Chest

Decline Dumbbell Chest Press Lower Chest

Flat Dumbbell Chest Fly Middle Pecs

Incline Dumbbell Chest Fly Upper Chest

Dumbbell Upward Chest Fly Lower Chest

Dumbbell Squeeze Chest Press Whole Chest

Pullover (Upper Chest) Chest Leg Exercises Muscles Worked

Dumbbell Step-up Quadriceps

Dumbbell Lunges Quadricep, Hamstring

Dumbbell Front Squat Quad

Bulgarian Split Squat Quadricep, Hamstring

Single-Leg DB Romanian Deadlift Hamstring

Dumbbell Leg Extension Quad

Dumbbell Hamstring Curl Hamstring

Dumbbell Hip Thrust Hips Exercises Muscles Worked

DB Glute Bridge Glute

Dumbbell Calf Raises Calves For the paid customized routine for yourself ping me on social media or mail me at [email protected]

Shoulder Exercises Muscles Worked

DB Overhead Press Front and Medial Deltoid

One-arm DB Front Raise Front Deltoid

Dumbbell Lateral Raise Medial Deltoid

Bent-Over Lateral Raise Medial and Rear Deltoid

Lying DB Rear Fly Rear Deltoid

Dumbbell Upright Row Upper Trap, Rear Deltoid

Dumbbell Shrug Shoulder

Dumbbell Underhand Front Raises Shoulder Back Exercises Muscles Worked

Dumbbell I-Y-T Lats, Delts, Traps

Dumbell Plank Rowing Lats and Traps

Dumbbell Bent-Over Row Lats and Traps

One-Arm Dumbbell Rowing Lats and Traps

Dumbbell Bent-Over Reverse Fly Traps

Incline DB Straight Arm Pullover Lats

Underhand DB Inverted Row Lats

Dumbbell Wide Row Lower traps, Infraspinatus Exercises Muscles Worked

Lying DB Lower Back Extension Lower Back

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Triceps/Wrist Exercises Muscles Worked

Neutral Grip DB Floor Press Triceps

DB Overhead Tricep Extension Triceps

Dumbbell Triceps Kickback Triceps

Incline DB Triceps extension Triceps

Dumbbell Floor press Triceps

Narrow Push-Up Gripping Dumbbell Triceps

Seated palms-up Wrist Curl Wrist and Forearm

Palms-down wrist curl Wrist and Forearm Bicep/core Exercise Muscles Worked

Alternate Dumbbell Curl Biceps

DB Hammer curl Biceps

DB Incline Bicep Curl Biceps

Dumbbell Concentration Curl Biceps

Dumbbell prone-incline-bicep-curl Biceps

DB Zottoman Curl Biceps

DB Straight-arm Crunches Core

DB Side Bend Core

Dumbbell Leg Raises Core

Dumbbell Side Plank Core

Week 5 Push, Pull, Leg-core  Monday Day 1: Push Workout  Chest, Shoulder, Triceps  Wednesday Day 2: Pull Workout  Back, Biceps and Forearms  Friday Day 3: Leg and Core  Quad, Hamstring, Glutes, Calves, Abdominal Muscles, Oblique Week 6 Upper/Lower split  Monday- Upper Body Workout  Chest, Triceps, Biceps  Tuesday- Lower Body Workout  Quads, Calves  Thursday- Upper Body Workout  Shoulder, Back, Triceps, Forearms  Friday- Lower Body  Hamstrings, Glutes Week 7 Full body Workout 1. Monday- Leg/Chest/Tricep 2. Tuesday- Back/Bicep/Core 3. Rest 4. Wednesday- Chest/Shoulder/Wrist 5. Thursday- Leg/Bicep/Core 6. Rest 7. Saturday- Back/ Shoulder/Wrist workout Week 8 (Bro Split) 1. Monday  Chest 2. Tuesday  Leg 3. Wednesday  Shoulder 4. Thursday  Back 5. Friday  Tricep, Wrist 6. Saturday  Bicep, Core 7. Sunday  Rest Week 9 (Push, Pull, Leg-core)  Monday Day 1: Push Workout  Chest, Shoulder, Triceps  Wednesday Day 2: Pull Workout  Back, Biceps and Forearms  Friday Day 3: Leg and Core  Quad, Hamstring, Glutes, Calves, Abdominal Muscles, Oblique Week 10 (Upper/Lower split)  Monday- Upper Body Workout  Chest, Triceps, Biceps  Tuesday- Lower Body Workout  Quads, Calves  Thursday- Upper Body Workout  Shoulder, Back, Triceps, Forearms  Friday- Lower Body  Hamstrings, Glutes Week 11 (Full Body Workout) 1. Monday- Leg/Chest/Tricep 2. Tuesday- Back/Bicep/Core 3. Wednesday- Chest/Shoulder/Wrist 4. Thursday – Rest 5. Friday- Leg/Bicep/Core 6. Saturday- Back/ Shoulder/Wrist workout 7. Sunday- Rest Week 12 (Bro Split) 1. Monday  Chest 2. Tuesday  Leg 3. Wednesday  Shoulder 4. Thursday  Back 5. Friday  Tricep, Wrist 6. Saturday  Bicep, Core 7. Sunday  Rest

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