We’ve created this free 12 week dumbbell workout plan, and the accompanying printable pdf version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. this will allow you to build functional strength, tone muscles and burn calories. Following the dumbbell workout plan calendar (printable pdf) will push you out of your comfort zone and toward serious progress. the schedule includes workouts three days a week for 12 weeks. every 2 weeks, the workouts become more difficult. individual workouts range from 15 minutes to 30 minutes, depending on your pace.
12 week schedule overview: week 1 – push pull leg (ppl) week 2 – upper lower split. week 3 – full body dumbbell workout. week 4 – muscle group split (bro split) week 5 – push, pull, and leg (ppl) week 6 – body part split. week 7 – total body workout. week 8 – muscle group split. Download a free pdf of a 12 week dumbbell workout plan to build muscle and shape your body. learn about dumbbell selection, exercises, and tips for beginners and advanced lifters. Two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug 3 10 15 dumbbell side bends 3 10 15 friday exercise sets reps full body dumbbell lunge. 6. dumbbell hammer curl 3 10 15 day 4: legs & core dumbbell workout exercise sets reps 1. dumbbell squat 4 8 10 2. dumbbell deadlift 4 8 10 3. dumbbell split squat 3 8 12 each 4. dumbbell hip thrust 4 10 15 5. dumbbell calf raise 4 20 6. dumbbell side bends 3 15 each 7. plank 3 20 secs day 5: complete upper body dumbbell workout.
Two arm seated dumbbell extension 3 6 12 sit up 3 10 25 wednesday exercise sets reps full body dumbbell step up 3 6 12 dumbbell stiff leg deadlift 3 6 12 seated dumbbell press 3 6 12 standing one leg dumbbell calf raise 3 10 20 dumbbell shrug 3 10 15 dumbbell side bends 3 10 15 friday exercise sets reps full body dumbbell lunge. 6. dumbbell hammer curl 3 10 15 day 4: legs & core dumbbell workout exercise sets reps 1. dumbbell squat 4 8 10 2. dumbbell deadlift 4 8 10 3. dumbbell split squat 3 8 12 each 4. dumbbell hip thrust 4 10 15 5. dumbbell calf raise 4 20 6. dumbbell side bends 3 15 each 7. plank 3 20 secs day 5: complete upper body dumbbell workout. You design a customized dumbbell workout program for yourself. however, you need a flexible workout bench to perform the dumbbell exercises included in this article. exercises whether you’re a beginner or intermediate, if you want to build up the muscular chest with dumbbells only, you can check out this complete list of. 12 week dumbbell workout routine. our 12 week dumbbell workout routine consists of a hybrid split, it includes power exercises, and hypertrophy exercises, designed for push pull leg and upper lower body muscle groups. on the first 3 days, you will be following a push pull leg split, and on the last 2 days, you will do an upper lower split.
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