12 Week Dumbbell Workout Plan - The Fitness Phantom
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12 Week Dumbbell Workout Plan
Created by: Murshid Akram Check out article for more info
Week- 1, 5, 9 Week- 2, 6, 10 Week- 3, 7, 11 Week- 4, 8, 12 Total Training Period Difficulty level Equipment Require Training Goal Duration of each session PDF of This Workout Plan Recommended Supplements
Summary
Push/Pull/legs (PPL) Upper/Lower split Full Body Muscle Group Split 12 Weeks Beginner to Intermediate Dumbbells and a flexible bench Strength and Muscle Building 45 to 60 minutes At the Bottom Whey Protein Powder
Additional Information:
? Who can follow this program: This program is suitable for all fitness enthusiasts, from male and female to beginners and intermediates.
? Rest between sets: 1 to 2 minutes is the optimum rest between sets. Take shorter rest during the unilateral exercises, for example, during the one-arm dumbbell row, side bend, and single-arm overhead tricep extension.
? Load: You can lift as heavy dumbbells as you like as long as you perform the suggested sets and reps with the correct form.
? Warm-up exercises: It's good to warm up for at least five minutes before doing the main exercises. Doing warm-ups helps increase your blood flow and your performance and minimize the risk of injuries. You can do multiple exercises, such as jumping jacks, burpees, high knees, squat jumps, and mountain climbing, to get your heart pumped.
Related: The Ultimate 72 Days Dumbbell Training (Workout at Your Own Pace)
The Best 12 Week Dumbbell Workout Plan to Build Muscles
Week 1 ? Push/Pull/Leg-core
Monday Day 1: Dumbbell Push Workout
Push Workout
Muscles
Reps
Flat DB Bench Press
Chest
12 x 3
Incline DB Bench Press
Chest
10 x 3
Overhead Press
Shoulder
12 x 3
DB Side Lateral Raises
Shoulder
10 x 3
Rear Delt Dumbbell Fly Overhead Tricep Extension
Shoulder Tricep
10 x 3 10 x 3
Wednesday Day 2: Dumbbell Pull Workout
Exercise Dumbbell Bent-Over Row
Muscles Back
Reps 12 x 3
One-Arm DB Rowing
Back
10 x 3
Dumbbell Face Pull
Back
10 x 3
Alternate Bicep curl
Bicep
10 x 3
Alternate Hammer Curl
Bicep
10 x 3
Palm up Wrist Curl
Forearm
10 x 3
Friday Day 3: Dumbbell Leg and Core Workout
Exercise
Muscles
Reps
Dumbbell Squat
Quad
12 x 3
Dumbbell Leg Extension Prone Lying DB Leg Curl
Quad Hamstring
10 x 3 10 x 3
Dumbbell Glute Bridge
Glute
10 x 2
Dumbbell Calf Raises
Calves
10 x 3
DB Side Band
Core
Straight Arm Crunches
Core
10 x 2 10 x 2
Dumbbell Russian Twist
Core
10 x 2
Dumbbell Side Plank
Core
10 x 2
Rest 2-min 2-min 2-min 1-min 1-min 1-min
Rest 2-min 90-sec 90-sec 90-sec 90-sec 1-min
Rest 2-min 90-sec 2-min 90-sec 90-sec 30-sec 30-sec 30-sec 30-sec
Week 2 (Upper/lower split)
Monday- Upper Body Workout
Exercises
Muscles
Reps
Rest
Flat DB Bench Press Incline DB Bench Press
Chest Chest
Dumbbell Pullover
Chest
Dumbbell Arnold Press
Front Delt
Dumbbell Lateral Raise Seated Rear Delt Fly
Side Delt Rear Delt
One-arm Tricep Extension Triceps
Tuesday- Lower Body Workout
Exercises
Muscles
12 x 3 10 x 3 10 x 2 10 x 3 10 x 3 10 x 3 10 x 2
Reps
Dumbbell Front Lunges
Quads
10 x 3
Dumbbell Squat Romanian Deadlift
Quads Hamstring
12 x 4 10 x 3
Prone Lying DB Leg Curl
Hamstrings
10 x 3
Dumbbell Glute Bridge Dumbbell Calf Raises
Glute Calves
10 x 2 10 x 3
Thursday- Upper Body Workout
Exercises
Muscles
Reps
Dumbbell Bent-Over Row Back
12 x 3
One-arm Dumbbell Row
Back
10 x 3
Dumbbell Seal Row Alternate Dumbbell Curl
Back Biceps
10 x 3 10 x 3
Incline Dumbbell Curl
Biceps
10 x 3
Standing Side Bend Dumbbell Side Plank
Oblique Oblique
10 x 2 30-sec/Side
Friday- Lower Body
Exercises
Muscles Worked
Dumbbell Deadlift
Lower Body
Dumbbell Sumo Squat
Quad
Dumbbell Step-up
Lower Body
Lying Leg Curl
Hamstring
Dumbbell Hip Thrust
Glutes
Dumbbell Superman
Lower Back
Dumbbell Calf Raises
Calves
Reps 8 x 3 12 x 3 10 x 3 10 x 3 10 x 3 10 x 2 10 x 3
2-min 2-min 90-sec 2-min 90-sec 90-sec 90-sec
Rest
2-min
2-min 2-min 90-sec 90-sec 90-sec
Sets 2-min 1-min 1-min 1-min 2-min 30-sec 30-sec
Rest 2-min 2-min 1-min 1-min 1-min 1-min 1-min
Week 3 (Full Body workout)
Monday
Exercise Dumbbell Squat Flat Dumbbell Bench Press Dumbbell Overhead Press Dumbbell Lateral Raises Dumbbell French Press Dumbbell Leg Curl Dumbbell Side Bend
Muscles Quad Chest Shoulder Shoulder Triceps Hamstring Oblique
Reps 12 x 3 12 x 3 12 x 3 10 x 3 10 x 3 10 x 3 10 x 2
Reps 2-min 2-min 2-min 90-sec 90-sec 90-sec 30-sec
Tuesday
Exercise Dumbbell Deadlift Incline DB I-Y-T Raises DB Bent-Over Row Dumbbell Pullover Standing Dumbbell Curl Hammer curl Dumbbell Glute Bridge
Muscles Full Body Back, Shoulder Back Chest, Lats Biceps Biceps Glute
Reps 8 x 3 8 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 2
Thursday
Exercises Dumbbell Front Lunges Incline DB Bench press Dumbbell Front Raise Dumbbell Upright Row One-arm Tricep Extension One-arm Dumbbell Rowing Concentration Curl
Friday
Exercises Dumbbell Squat Seated DB IYT Raise DB Bent-Over Row Dumbbell RDL DB Calves Raises Dumbbell Crunches Dumbbell Side Bend Dumbbell Side Plank
Muscles
Legs
Chest Shoulder Shoulder
Triceps
Back
Biceps
Muscles Chest Triceps Triceps Triceps Glutes Abs Oblique Oblique
Reps
10 x 2
12 x 3 10 x 3 10 x 2
10 x 3
10 x 3
10 x 3
Reps 12 x 3 8 x 3 10 x 3 10 x 3 10 x 3 10 x 2 10 x 2 10 x 3
Rest 2-min 2-min 90-sec 90-sec 90-sec 90-sec 60-sec
Rest
90-sec
90-sec 90-sec 90-sec
90-sec
60-sec
90-sec
Sets 2-min 2-min 90-sec 90-sec 60-sec 60-sec 60-sec 60-sec
Week 4 ? Muscle Group Split (Bro Split)
? Monday ? Chest ? Tuesday ? Back ? Wednesday ? Legs ? Thursday ? Shoulders ? Friday ? Arms ? Saturday ? Core ? Sunday ? OFF
Monday ? Chest
Exercises Flat Dumbbell Bench Press
Reps 12 x 4
Rest 2-min
Incline Dumbbell Bench Press 10 x 3
Dumbbell Fly
10 x 3
Dumbbell Upward Fly
10 x 3
Dumbbell Pullover
10 x 3
Tuesday ? Back
Exercises
Reps
Dumbbell I-Y-T Raises
8 x 3
Dumbbell Bent-Over Row
12 x 3
One-Arm Dumbbell Rowing
10 x 3
Decline Dumbbell Pullover Dumbbell Seal Row
10 x 3 10 x 3
Dumbbell Superman
8 x 3
Wednesday ? Legs
Exercises Dumbbell Lunges
Reps 10 x 3
Dumbbell Front Squat
12 x 3
Dumbbell Step-up
10 x 3
Dumbbell RDL
10 x 3
Dumbbell Leg Curl Dumbbell Hip Thrust
10 x 3 10 x 2
Dumbbell Calf Raises
10 x 3
Thursday ? Shoulders
Exercises
Reps
Dumbbell Arnold Press Alternate Front Raise
12 x 3 10 x 3
Dumbbell Lateral Raise
10 x 4
Bent-over Rear Delt Fly Dumbbell Facepull
10 x 3 10 x 3
Dumbbell Shrug
10 x 3
Friday ? Arms
Exercises
Reps
Crush Grip Pushup Incline DB French Press
10 x 3 10 x 3
One-arm Triceps extension
10 x 3
Triceps Kickback
10 x 2
Alternate Biceps Curl Incline Dumbbell Curl
10 x 3 10 x 3
Alternate Hammer Curl
10 x 3
Concentration Curl
10 x 3
Saturday ? Core
Exercise Dumbbell Crunches
Reps 10 x 3
DB Side Bend
10 x 3
Dumbbell Leg Raises
10 x 3
Russian Twist Dumbbell Side Plank
10 x 3 10 x 3
Dumbbell Hollow Body
10 x 3
2-min 90-sec 90-sec 90-sec
Rest 2-min 90-sec 1-min 90-sec 90-sec 1-min
Rest 1-min 1-min 1-min 1-min 1-min 1-min 1-min
Rest 2-min 2-min 2-min 1-min 1-min 1-min
Rest 2-min 90-sec 1-min 1-min 90-sec 90-sec 60-sec 90-sec
Rest 30-sec 30-sec 30-sec 30-sec 30-sec 30-sec
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