12 Week Dumbbell Workout Plan (PDF) Using Special 10 Exercises Proven Best

This downloadable 12 week dumbbell workout plan (PDF) is all anyone needs to start making serious progress in their entire body today.¹⁹

Utilizing the 10 exercises proven best by both personal trainers and exercise physiologists, these workouts will encourage balanced, sustainable muscle growth for beginners and experts alike.

Research shows that even just 12 weeks of consistent exercise can help people maintain or reach a healthy weight, build muscle tone, and combat chronic diseases.¹ This plan includes both 4 day and 5 day options to accommodate everyone’s schedules.

In addition, lifters will learn how to adapt this program into a home workout plan, how to get the most out of the exercise regiment, and why dumbbells can be superior to barbells.

Why Dumbbells Are the Perfect Exercise Equipment

Especially when compared to many other types of exercise equipment, dumbbells are affordable, portable, and simple to use. They don’t take up very much space, so they’re a great addition to home gyms.

Plus, when compared to some barbell movements like bench, dumbbells encourage greater range of motion in the dumbbell press and others, which helps lifters develop powerful and injury-proof joints. That being said, anyone interested in getting stronger in a greater range of motion should include dumbbells in their workout regimen.

Plus dumbbells place high stabilization demands on the body, they increase grip strength, and they can be used to train nearly every muscle in the body. This study shows that standing overhead dumbbell shoulder presses encourage more muscular engagement than barbell and seated variations of the same exercise.²

The 12 week dumbbell workout plan (PDF) included in this article is the best way to start reaping the benefits of dumbbell training today!

How To Get the Most Out of This 12 Week Dumbbell Workout Plan PDF

These six how-to tips will help you maximize the following 4 or 5 day dumbbell workout program. With education and practice, everyone can learn how to increase their strength while avoiding injuries, burnout, or boredom.

All types of weight lifting can lead to results, but only if implemented with care.³

Get the Right Equipment

Start by choosing the best dumbbells. For people who work out in a gym, choices are limited by the equipment the gym offers.

While gym shopping, look for a location with multiple dumbbell racks, and preferably a mix of hex dumbbells and round dumbbells.

For individuals who plan to implement the full body dumbbell workout routine at home (PDF) below, invest in a dumbbell tower or adjustable dumbbells. Both choices have their pros and cons.

While reading the exercise descriptions below, take note of the recommended weights for reference while equipment shopping. And remember that as you get stronger, you can always purchase heavier dumbbells!

Select the Right Weights During Your 12 Week Dumbbell Workout Plan (PDF) for a Full Body Transformation

Weight selection for individual exercises trips up many beginner lifters. With variables like reps, sets, history of injury, and even mood, it’s hard to figure out how to find the sweet spot between challenging and unsafe.

With practice, however, everyone can develop a feel for this sweet spot.

For beginner lifters, start with the weights recommended in the exercise descriptions below. Keep careful notes after each workout and work towards heavier weights in every session.

Barring injury or other special circumstances, the goal is always to lift more next month!

With data collected from a few workouts, use a One Rep Max Calculator to determine 1RM for each exercise in this program. Then follow the percentage guidelines throughout the rest of the program.

As a general rule of thumb, when performing 6-8 reps, aim for 60–80% of the 1RM. When performing 12-15 reps, aim for 50% of the 1RM.

Keep in mind that one rep maxes should shift and improve as time passes. Use standardized strength guidelines to determine your strength level and to answer questions like is curling 40 pound dumbbells good?

Another concept to help gauge a good starting weight is RiR or reps in reserve. In short, you typically want to have an RiR or 1-3 and sometimes up to 4 depending on a few favors.

You can read more about RiR vs RPE here.

Warm-Up Properly

Many injuries could be prevented with a simple warm-up. Don’t overcomplicate this.

Hop on a cardio machine for 10 minutes to increase blood flow, then perform simple stretches for the shoulders, hips, knees, and ankles. A good warm-up routine shouldn’t take more than 15-20 minutes at most.

Furthermore, begin with ¼ or less of your starting weight for the warm up set. Then do a second warm up set with about ½ the weight, a third with ¼, and then get into your working sets with the full weight.

Do the Exercises Correctly

Working out with dumbbells can be more challenging than bodyweight or weight machine exercises. Dumbbells require greater activation in the nervous system and stabilizing muscles.⁴

This leads to enhanced core strength and greater fitness gains, but it can also increase the risk of injury. Watch exercise videos, read the instructions written below carefully, and consider asking a personal trainer or experienced lifter for suggestions.

There’s always room for improvement in exercise form, and cultivating a humble and curious attitude goes a long way! Becoming too narrow-minded is one of 8 deadly training sins.

Implement Deload Weeks

Every 4-8 weeks, depending on recovery and stress levels, take a week off from intense workouts. This is the concept of a deload week in a nutshell.

The body can’t handle continuously increasing levels of intensity. During a deload week, lifters can still train, but focus on form and reduce weight to 50-60% of the weights lifted in the previous workout.

Try to make time for yoga, meditation, time in nature, and extra sleep. Deload weeks are non-negotiable for this 12 week dumbbell workout plan (PDF).

Follow a Smart Diet

Do your best not to squander your hard efforts in the gym with consistent junk food because the results will be subpar.

Aim for 1 gram of high-quality protein per pound of bodyweight (or goal bodyweight), prioritize whole food micronutrient sources like fruits and vegetables, and focus on healthy fats.

Most people benefit from tracking their nutrition as well, whether by counting calories or macros or keeping a food journal. Read about the two most popular calorie counting apps here: Lose It vs. MyFitnessPal.

Whether you’re eating in a surplus of calories (bulking), a deficit (cutting), or eating maintenance calories, both of these apps can help you achieve the physique you dream of.

Master These Workout Tips for Continuous Improvement

There’s countless concepts when looking to gain muscle, tone, or even lose weight, but these three can supercharge your gains and make your efforts more worthwhile.

Mind Muscle Connection: This is essentially how well you can feel a muscle. The next time you perform an exercise, focus on the target muscle, put your hand on it, and work on firing that muscle primarily.

For example, try a dumbbell bicep curl, and hold your bicep with the opposite hand as you perform the movement.

Progressive Overload: This means to increase the intensity, amount of weight, number of reps, or number of sets week over week. So on week 1 of a program you might be curling 15 lbs. for 3 sets and on week 4 you might be curling 15 lbs. for 4 sets.

On the other hand, maybe you are still doing 3 sets in week 4, but you’ve increased the weight to 17.5lbs. This is still progress.

Note, you don’t have to increase reps, sets, weight, or intensity every single workout. Just over the course of weeks.

Controlled Eccentrics: Slowed and controlled eccentrics make a movement that much more stimulating. Eccentric essentially means lowering the weight down.

So if you do a dumbbell curl and flex your bicep once the weight is close to your shoulder, now lower it slowly as you straighten your arm. It doesn’t have to be super slow, but it should be controlled.

Some athletes even do tempo reps where they do the concentric (flexing) for 1-2 seconds, and the eccentric for 3-4 seconds.

Have a Busy Schedule? Try This Dumbbell Circuit Workout Hack To Lift More Efficiently

If a busy schedule gets in the way of completing this dumbbell workout routine as prescribed, here are a few ways to get the benefits of dumbbell training (including increased testosterone levels!) with limited time.⁵

• Try a Dumbbell Circuit Workout

Do the workouts described below, but perform them circuit style to finish faster. Lifters will need to use lighter weights for this type of workout.

Keep in mind that anyone who wants to prioritize strength gains and the development of lean muscle mass should follow the workouts as written below. Circuit style is best for people who need a quick alternative in lieu of doing nothing.

• Prioritize Supersets

In a superset, lifters pair two different exercises and complete sets back-to-back. This is a great way to speed up a workout without switching to lighter weights.

However, lifters should still prioritize adequate rest between exercises to ensure that they’re not sacrificing intensity for the sake of speed. This option can be a great beginner dumbbell workout.

Learn more about the best rep ranges for mass, hypertrophy, and strength here.

• Antagonist or Synergist?

Lifters can pair antagonist muscle groups for a superset (as described above) or synergist muscles. In a synergist superset, similar muscles are trained together.

Antagonist supersets allow lifters to utilize a higher working load and let muscles recover in between exercises. However, synergist supersets are great for a huge pump and they can be a great tool to push through plateaus.

The 10 Exercises That Set This Dumbbell Workout Plan Apart From the Rest

While dumbbells are undoubtedly awesome, they’re useless without appropriate exercise selection. This list covers both targeted and full body dumbbell exercise options, but the best dumbbell workout plan focuses on compound movements to maximize calorie burn and muscle gains.

Remember too that small tweaks, like changing the rotation of the arms in pressing movements, can change which muscles are activated.⁶ Use this list to learn more about form, then utilize the following 12 week dumbbell workout plan PDF for a full body transformation!

#1: Dumbbell Chest Press

The bench press is a classic exercise to develop the chest muscles. The dumbbell bench press allows lifters to create a larger range of motion at the shoulder joints compared to other variations, leading to enhanced muscular development.

For beginner lifters, men should start with two 35 pound dumbbells and women should start with two 12 pound dumbbells.

Source: madproduction via Canva.com⁹

For this exercise, aim for 3 sets of 6-12 reps. Use a flat or incline bench and angle the elbows out at a 45 degree angle while lowering the dumbbells as close to the armpits as possible.

Press the weights straight up until the dumbbells are centered over the shoulders. Keep wrists straight and strong throughout the exercise.

#2: Dumbbell Single Arm Row

This dynamic back exercise also strengthens the core and helps correct muscle imbalances. It’s easy to do with bad form, however, so follow these instructions closely.

Source: Slatan via Canva.com¹⁰

Aim for 3 sets of 8-12 reps. Men should start with one 35 pound dumbbell and women should start with one 17.5 pound dumbbell.

Plant the right hand and right knee firmly on a knee-height bench. Plant the left foot on the ground and keep the leg straight.

Hold the dumbbell in the left hand with the arm extended. Keep the hips and shoulders parallel to the floor throughout the exercise.

Row the left wrist toward the left hip, driving the elbow to the ceiling. Return to the starting position to complete one rep.

#3: Dumbbell Goblet Squat

Goblet squats are a powerful compound exercise that stimulates the central nervous system, improves posture, and builds bullet-proof quads. This is a beginner-friendly variation on the front squat that yields many of the same benefits as the barbell version.

Source: NoSystem images via Canva.com¹¹

It can also help promote weight loss in as few as 12 weeks!⁷ Aim for 3 sets of 8-15 reps.

Men should start with one 30 pound dumbbell and women should start with one 20 pound dumbbell.

Brace the end of a dumbbell against the sternum, holding the top of the weight like a goblet. Stand with feet hip distance apart and toes slightly turned out.

Sit back into an imaginary chair, keeping the chest lifted. The hips will sit back and the knees will track forward and out, in the direction of the toes.

Press through the heels to return to stand, unhinging at the hips and unbending the knees at the same rate.

#4: Dumbbell Romanian Deadlift

Deadlifts strengthen the entire posterior chain (AKA all the muscles in the back of the body). In a Romanian deadlift variation, the knees remain mostly straight.

Source: Oskanov via Canva.com¹²

This exercise targets the hamstring and glutes and can help alleviate low back pain when performed correctly. Aim for 3 sets of 8-12 reps.

Men should start with two 25 pound dumbbells and women should start with two 20 pound dumbbells.

With feet parallel and hip distance apart, hold the dumbbells and skim them down the legs as the hips hinge and the butt moves backward. Keep the spine and neck in one straight, neutral line.

Stop when the dumbbells are just above or below the knees, depending on flexibility. The knees should maintain a slight bend throughout.

Return to stand by unhinging the hips, keeping the dumbbells close to the legs throughout. Resist the urge to shrug the shoulders at the end of the movement.

#5: Dumbbell Walking Lunges

Dumbbell walking lunges improve balance, knee strength, and even hip flexibility! This is why they’re an important part of the dumbbell workout chart with the schedule shared below.

Source: Charli Bandit via Canva.com¹³

For anyone who doesn’t do lunges regularly, start with bodyweight only and progress to dumbbells from there. Aim for 2-3 sets of 8-20 reps per leg.

Men should start with two 17.5 pound dumbbells and women should start with two 12 pound dumbbells.

Holding dumbbells at sides with shoulders as relaxed as possible, step forward and bend both knees to 90 degrees. Push off of the back foot to step forward so the feet are together again.

Stride forward with the opposite leg and repeat the process. Keep the torso upright throughout and track the front knee in the same direction as the front toes.

Asking why do I look fatter after working out? Remember that training large muscles in the legs with exercises like lunges can lead to temporary inflammation and a slightly ‘fuller’ look.

This should go away after a day or two.

#6: Dumbbell Step-Ups

Single-leg exercises like step-ups can help correct muscle imbalances and improve balance and stability. Start with bodyweight for this exercise and progress to dumbbells.

Source: photology2000 via Canva.com¹⁴

Trying to build a stronger booty? Research shows that a crossover step-up variation can increase glute activation⁸.

Aim for 2-3 sets of 10-15 reps. Men should start with two 15 pound dumbbells and women should start with two 10 pound dumbbells.

Holding dumbbells at sides and sing a firm box or bench that’s approximately knee-height, plant one foot on the box, hinge forward slightly at the hips, and press to stand. The strength of the movement should come from pressing into the heel of the foot on the box.

Tap the other foot on the box to stabilize, and then return to starting position by lowering with control. Repeat all reps on one side, then switch legs.

#7: Dumbbell Single-Leg Hip Thrusts

This is one of the best dumbbell exercises for the glutes. It takes practice to perfect, but it’s worth it!

Source: avdeev007 via Canva.com¹⁵

Start with bodyweight, then progress to a dumbbell variation.

Aim for 3 sets of 10-20 reps. Men should start with a 30 pound dumbbell and women should start with a 20 pound dumbbell.

Sit with the upper back resting against a firm box or bench that’s approximately knee height. Position a dumbbell in the lap across the hip bones, and hold it in place throughout the exercise.

Plant the feet hip distance apart and extend hips toward the ceiling. In this position, the upper back is resting on the bench and the knees stack over the ankles.

From here, lift one foot. Keep it lifted as the hips lower toward the floor.

Press into the heel of the grounded foot to drive the hips and the dumbbell back into full extension. Repeat all reps on one side, then switch legs.

#8: Dumbbell Overhead Press

For strong deltoids and healthy shoulders, perform dumbbell overhead presses on a weekly basis. Experiment with single-arm, neutral grip, and seesaw variations to keep things interesting.

Source: FatCamera via Canva.com¹⁶

Men should start with two 15 pound dumbbells and women should start with two 8 pound dumbbells.

Standing with an athletic stance and engaged core, hold dumbbells at shoulders with elbows pointing down, tucked in close to the rib cage. Press straight up until elbows are fully extended.

Knuckles should point toward the ceiling throughout the exercise. Return to starting position, covering as large of a range of motion as possible.

#9: Dumbbell Lateral Raises

Lateral raises develop the lateral deltoids (no surprise there), which give the shoulders an aesthetic ‘capped’ appearance. This is another exercise in which variations are key.

Source: Sergey Nazarov via Canva.com¹⁷

Experiment with thumbs pointing down, up, or forward. Aim for 3 sets of 10-12 reps.

Men should start with two 10 pound dumbbells and women should start with two 5 pound dumbbells.

Standing with an athletic stance and an engaged core, hold dumbbells at sides and lift them out to shoulder height. Maintain a slight bend in the elbows and resist the urge to shrug the shoulders.

Return to the starting position. Keep the chest upright and the neck neutral throughout the movement.

#10: Dumbbell Deficit Push-Ups

While push-ups are an effective chest and shoulder exercise, this deficit variation will target these muscle groups in a whole new way. This variation is only appropriate for people with healthy shoulders who can already perform a basic push-up with ease.

Source: South_agency via Canva.com¹⁸

Aim for 2-4 sets of 10-30 reps. Use hex dumbbells to avoid rolling.

The larger the dumbbell, the bigger the possible deficit. From a plank position with hex dumbbells in the hands, lower into a push-up.

The chest should come below the level of the hands and in the bottom position, the upper arms should form a 45 degree angle from the sides of the body.

Press back into a plank, keeping the body straight and strong. Wrists stay neutral throughout the movement.

Printable Dumbbell Workout Chart With Schedule (Dumbbell Only Workout Chart)

This 12 week program is divided into three phases. While dumbbell workouts for women and men can be essentially the same, this program includes different options for accessory lifts based on aesthetic goals.

Choose the upper body-focused printable dumbbell exercises to prioritize strength development in the arms, chest, and back, or choose the exercises in parentheses to prioritize strength development in the legs and core. Learn more about workout splits by reading Is Training Legs 3 Times a Week Too Much?

Weeks 1-4 (Hypertrophy Phase)

For weeks 1 and 2, use 50% 1RM for weights. For weeks 3 and 4, progress to 60% 1RM (1 Rep Max).

Workout 1 (Days 1 and 3)

• Chest press: 3 x 12 
• Single-arm row: 3 x 10 each arm 
• Goblet squat: 3 x 15 
• Romanian deadlift: 3 x 12 
• Alternating plank shoulder taps: 3 x 50
• Bicycle crunches: 3 x 50
• Front raises: 3 x 12 (banded abduction 3 x 12 each leg)

Workout 2 (Days 2 and 4)

• Push-ups or dumbbell deficit push-ups: 3 x AMRAP 
• Dumbbell bent-over row: 3 x 12 
• Alternating walking lunges: 3 x 20 
• Single-leg dumbbell hip thrust: 3 x 15 each leg 
• Side plank hip dips: 3 x 20 each side 
• Leg raises: 3 x 15 
• Seated rear delt flyes: 3 x 12 (side-lying hip raises 3 x 12 each side)

Optional Day 5 Workout

• Single arm chest press: 3 x 10 each side 
• Banded lat pull-downs: 3 x 20 
• Step-ups: 3 x 12 each leg  
• Standing banded glute kickbacks: 3 x 20 each leg 
• Stability ball plank: 3 x 45 seconds 
• V-ups: 3 x 12 
• Banded pec flyes: 3 x 20 (standing banded glute abduction 3 x 15 each leg)

Weeks 5-8 (Strength Phase)

For week 5, use 70% 1RM for weights. Week 6 is a deload week. For weeks 7 and 8, progress to 80% 1RM.

Workout 1 (Days 1 and 3) 

• Chest press: 3 x 6
• Single-arm row: 3 x 8 each arm 
• Goblet squat: 3 x 8 (3-second pause at bottom of exercise) 
• Romanian deadlift: 3 x 8  
• Alternating plank shoulder taps: 3 x 50
• Bicycle crunches: 3 x 50
• Front raises: 3 x 10 (banded abduction 3 x 12 each leg) 

Workout 2 (Days 2 and 4) 

• Weighted push-ups or dumbbell deficit push-ups: 3 x AMRAP 
• Dumbbell bent-over row: 3 x 8 
• Alternating walking lunges: 3 x 16 
• Single-leg dumbbell hip thrust: 3 x 10 each leg 
• Side plank hip dips: 3 x 20 each side 
• Leg raises: 3 x 15 
• Seated rear delt flyes: 3 x 10 (side-lying hip raises 3 x 15 each side)

Optional Day 5 Workout 

• Single arm chest press: 3 x 8 each side 
• Pull-ups: 3 x  AMRAP 
• Step-ups: 3 x 12 each leg 
• Standing banded glute kickbacks: 3 x 20 each leg 
• Stability ball plank: 3 x 45 seconds 
• V-ups: 3 x 15
• Dumbbell pec flyes: 3 x 12 (standing banded glute abduction 3 x 15 each leg)

Weeks 9-12 (Superset Phase)

For weeks 9 and 10, aim for 60% 1RM. For weeks 11 and 12, aim for 70% 1RM.

Workout 1 (Days 1 and 3) 

• Superset 1: 
  • Chest press: 3 x 10 
  • Band pulls: 3 x 15 
• Superset 2: 
  • Goblet squats: 3 x 12
  • Step-ups: 3 x 10 each leg 

• Superset 3:
  • Single-arm row: 3 x 10 each arm 
  • Overhead shoulder press: 3 x 10

• Superset 4:
  • Plank: 3 x 60 sec.
  • Hanging leg raises or knee tucks: 3 x 15  
  • Dumbbell tricep kickbacks: 3 x 12 each arm (bodyweight single-leg hip thrusts 3 x 12 each leg) 

Workout 2 (Days 2 and 4) 

• Superset 1: 
  • Push-ups or dumbbell deficit push-ups: 3 x AMRAP 
  • Dumbbell bent-over row: 3 x 10 
• Superset 2: 
  • Alternating walking lunges: 3 x 20
  • Romanian deadlifts: 3 x 10 
• Superset 3: 
  • Lateral raises: 3 x 10
  • Dead hang: 3 x 60 seconds 
• Superset 4:
  • Side plank hip dips: 3 x 20 each side 
  • Bicycle crunches: 3 x 50 
  • Seated rear delt flyes: 3 x 12 (side-lying hip raises 3 x 12 each side)

Optional Day 5 Workout 

• Superset 1: 
  • Single arm chest press: 3 x 10 each side 
  • Banded lat pull-downs: 3 x 20 
• Superset 2: 
  • Dumbbell wall sit: 3 x 60 seconds 
  • Banded pulse squats: 3 x 30 
• Superset 3: 
  • Standing banded glute kickbacks: 3 x 20 each leg 
• Superset 4: 
  • Stability ball plank: 3 x 45 seconds
  • V-ups: 3 x 15 
  • Banded pec flyes: 3 x 20 (standing banded glute abduction 3 x 15 each leg)

Remember that week 6 and week 13 are deload weeks! Follow the instructions above to reap the benefits of appropriate rest and recovery.

12 Week Dumbbell Workout Plan (PDF) – Download Here

Enter in your information below and we’ll email you a printable PDF version of the workouts written above. If you have an iPhone, you can save this to iBooks for an easy reference in the gym. 

Full Body Dumbbell Workout Routine at Home (PDF) – Download Here

Fill out the information below for an at-home lower and upper body dumbbell workout PDF; you’ll be emailed a download link but you can also refer to the full body DB routine below. All exercises can be performed at home with simple, affordable equipment.

Equipment Needed:

● Dumbbells or adjustable dumbbells
● Exercise mat
● Mini band
● Firm ottoman or padded chair
● Resistance band

Workout 1 (Days 1 and 3)

• Supine chest press: 3 x 12 (lay on the floor or a mat)
• Single-arm row: 3 x 10 each arm (use an ottoman or chair instead of a bench)
• Goblet squat: 3 x 15
• Romanian deadlift: 3 x 12
• Alternating plank shoulder taps: 3 x 50
• Bicycle crunches: 3 x 50
• Front raises: 3 x 12
• Banded abduction: 3 x 12 each leg

Workout 2 (Days 2 and 4)

• Push-ups or dumbbell deficit push-ups: 3 x AMRAP (as many reps as possible)
• Dumbbell bent-over row: 3 x 12
• Alternating walking lunges: 3 x 20
• Single-leg dumbbell hip thrust: 3 x 15 each leg (use an ottoman or chair instead of a box)
• Side plank hip dips: 3 x 20 each side
• Leg raises: 3 x 15
• Seated rear delt flyes: 3 x 12
• Side-lying hip raises: 3 x 12 each side

Optional Day 5 Workout

• Supine single arm chest press: 3 x 10 each side
• Banded face pulls: 3 x 20
• Step-ups: 3 x 12 each leg (use stairs or a sturdy chair)
• Standing banded glute kickbacks: 3 x 20 each leg
• Elevated plank: 3 x 45 seconds (place feet on stairs or a sturdy chair)
• V-ups: 3 x 12
• Banded pec flyes: 3 x 20
• Standing banded glute abduction: 3 x 15 each leg)

Dumbbells are a great introduction to strength training, but they’re also an awesome way for advanced lifters to mix up a boring routine.

Keep practicing form and pushing intensity to reap the continued benefits of this 12 week dumbbell workout plan (PDF)!

Frequently Asked Questions