{"id":13963,"date":"2023-02-22T12:09:00","date_gmt":"2023-02-22T17:09:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13963"},"modified":"2023-02-22T12:09:07","modified_gmt":"2023-02-22T17:09:07","slug":"6-week-dumbbell-compound-workout-plan-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-week-dumbbell-compound-workout-plan-pdf","title":{"rendered":"6 Week Dumbbell Compound Workout Plan w\/PDF"},"content":{"rendered":"\n

Whether you train at home or in the gym, you can perform dumbbell compound exercises to build strength, muscle, and endurance. <\/p>\n\n\n\n

Compound exercises<\/a> target multiple muscles simultaneously and help yield the same results as isolation exercises<\/a> but in less time.1<\/a><\/sup> Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises<\/a>: Effects on Muscle Strength and Hypertrophy.\u00a0Asian J Sports Med<\/em>. 2015;6(2):e24057. doi:10.5812\/asjsm.24057<\/span><\/p>\n\n\n\n

They are also suitable for all fitness enthusiasts, from beginners to experienced ones. <\/p>\n\n\n\n

I’ve created a 6-week dumbbell compound workout plan for those who want to improve their physique at home without spending hours at the gym.<\/p>\n\n\n\n

This program will help you scale your fitness to the next level and improve your cardiovascular health.<\/p>\n\n\n\n

Program Summary<\/strong><\/h2>\n\n\n\n
Routine Type<\/td>Full Body<\/td><\/tr>
Suggested Program Duration<\/td>12 weeks<\/td><\/tr>
Sessions\/week<\/td>Three<\/td><\/tr>
Duration\/session<\/td>45 minutes<\/td><\/tr>
Goal<\/td>Build Strength, Lean mass, and Endurance<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Suitable age group<\/td>16-45 years<\/td><\/tr>
Equipment Needed<\/td>Dumbbells and an Adjustable Bench<\/td><\/tr><\/tbody><\/table>
Full body compound dumbbell workout summary<\/figcaption><\/figure>\n\n\n\n
\n\n\n\n

6 Week Dumbbell Compound Workout Plan to Build Muscle<\/strong><\/h2>\n\n\n
\n
\"6<\/figure>\n<\/div>\n\n\n

Do five minutes of cardio to increase your heart rate and oxygen supply and get your muscles ready to perform weight training. You can pick warm-up exercises from this list of cardio workouts<\/a>.<\/p>\n\n\n\n

Week 1<\/h3>\n\n\n\n

Monday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Dumbbell Squat<\/td>Quad<\/td>15 x 3<\/td><\/tr>
Dumbbell Bench Press<\/a><\/td>Chest<\/td>12 x 3<\/td><\/tr>
Arnold Press<\/a><\/td>Shoulder<\/td>10 x 3<\/td><\/tr>
Bent-Over Row<\/a><\/td>Back <\/td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Incline IYT Raises<\/a><\/td>Shoulder, Back<\/td>8 x 3<\/td><\/tr>
Deficit Pushups<\/a><\/td>Chest, Triceps<\/td>10 x 3<\/td><\/tr>
DB Romanian Deadlift<\/a><\/td>Hamstring<\/td>10 x 3<\/td><\/tr>
Dumbbell Pullover<\/a><\/td>Chest, Lats<\/td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Squat to Calf Raise<\/a><\/td>Legs<\/td>10 x 3<\/td><\/tr>
Dumbbell Swings<\/a><\/td>Full Body<\/td>12 x 3<\/td><\/tr>
Incline DB Bench Press<\/td>Chest<\/td>12 x 3<\/td><\/tr>
Dumbbell Pendlay Row<\/a><\/td>Back<\/td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 2<\/h3>\n\n\n\n

Monday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Deadlift<\/a><\/td>Legs and Back<\/td>10 x 3<\/td><\/tr>
Farmers Walk<\/a><\/td>Total Body<\/td>15-sec x 3<\/td><\/tr>
Bridge Press<\/a><\/td>Chest, Glute, LB<\/td>12 x 3<\/td><\/tr>
Bent-over DB Row<\/td>Back<\/td>12 x 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Dumbbell Cluster<\/a><\/td>Full Body<\/td>10 x 3<\/td><\/tr>
Bulgarian Split Squat<\/a><\/td>Lower Body<\/td>10 x 3<\/td><\/tr>
Deficit Pushups<\/td>Upper Body<\/a><\/td>10 x 3<\/td><\/tr>
Incline IYT Raises<\/td>Upper Body<\/td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Squat to Overhead Press<\/a><\/td>Total Body<\/td>10 x 3<\/td><\/tr>
One-arm DB Row<\/a><\/td>Back<\/td>10 x 3<\/td><\/tr>
Dumbbell Deadlift<\/td>Legs, Back<\/td>10 x 3<\/td><\/tr>
Flat Bench Press<\/td>Chest<\/td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 3<\/h3>\n\n\n\n

Monday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Lunges to Hammer Curl<\/a><\/td>Legs and Biceps<\/td>5\/side x 3<\/td><\/tr>
Pushup to Row<\/a><\/td>Upper Body<\/td>5\/side x 3<\/td><\/tr>
Clean and Press<\/a><\/td>Full Body<\/td>10 x 3<\/td><\/tr>
Dumbbell RDL<\/td>Posterior Chain<\/td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Dumbbell Surrender<\/a><\/td>Full Body<\/td>10 x 3<\/td><\/tr>
Diamond Push-Ups<\/a><\/td>Chest & Triceps<\/td>10 x 3<\/td><\/tr>
Standing FYT Raises<\/a><\/td>Shoulders<\/td>8 x 3<\/td><\/tr>
Incline DB Chest Supported Row<\/a><\/td>Upper Trap & Rear Delt<\/td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Power Maker<\/a><\/td>Total Body<\/td>5 x 4<\/td><\/tr>
Sumo Cossack Squat<\/a><\/td>Legs and Glutes<\/td>10 x 3<\/td><\/tr>
Incline Bench Press<\/td>Chest<\/td>12 x 3<\/td><\/tr>
One-arm DB Row<\/td>Back<\/td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 4<\/h3>\n\n\n\n

Monday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Dumbbell Deadlift<\/td>Quad<\/td>10 x 3<\/td><\/tr>
Arnold Press<\/td>Shoulder<\/td>10 x 3<\/td><\/tr>
Bent-Over Row<\/td>Back<\/td>12 x 3<\/td><\/tr>
Deficit Pushups<\/td>Chest<\/td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Incline IYT Raises<\/td>Shoulder & Back<\/a><\/td>6 x 4<\/td><\/tr>
Dumbbell Lunges<\/a><\/td>Legs and Glutes<\/td>10 x 3<\/td><\/tr>
Incline Plank Rowing<\/a><\/td>Back and Core<\/td>10 x 3<\/td><\/tr>
Dumbbell Pullover<\/td>Chest and Lats<\/td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Squat to Calf Raise<\/td>Legs<\/td>10 x 3<\/td><\/tr>
Dumbbell Swings<\/td>Full Body<\/td>12 x 3<\/td><\/tr>
Incline DB Bench Press<\/td>Chest<\/td>12 x 3<\/td><\/tr>
Dumbbell Pendlay Row<\/td>Back<\/td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 5<\/h3>\n\n\n\n

Monday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Dumbbell Deadlift<\/td>Legs and Back<\/td>10 x 3<\/td><\/tr>
Farmers Walk<\/td>Full Body<\/td>15-sec x 3<\/td><\/tr>
Decline Floor Press<\/a><\/td>Chest, Glute, & LB<\/td>12 x 3<\/td><\/tr>
Bent-over DB Row<\/td>Back<\/td>12 x 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Dumbbell Cluster<\/td>Full Body<\/td>10 x 3<\/td><\/tr>
Bulgarian Split Squat<\/td>Legs & Glutes<\/td>10 x 3<\/td><\/tr>
Deficit Pushups<\/td>Chest & Triceps<\/td>10 x 3<\/td><\/tr>
Incline IYT Raises<\/td>Back & Shoulder<\/td>5 x 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Squat to Overhead Press<\/td>Total Body<\/td>10 x 3<\/td><\/tr>
One-arm DB Row<\/td>Back<\/td>10 x 3<\/td><\/tr>
Dumbbell Step-up<\/a><\/td>Lower Body<\/td>10 x 3<\/td><\/tr>
Flat Bench Press<\/td>Chest<\/td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 6<\/h3>\n\n\n\n

Monday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Lunges to Hammer Curl<\/td>Legs and Biceps<\/td>5\/side x 3<\/td><\/tr>
Pushup to Row<\/td>Upper Body<\/td>5\/side x 3<\/td><\/tr>
Clean and Press<\/td>Full Body<\/td>10 x 3<\/td><\/tr>
Incline Plank Row<\/td>Posterior Chain<\/td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Wednesday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Dumbbell Surrender<\/td>Full Body<\/td>10 x 3<\/td><\/tr>
Diamond Push-Ups<\/td>Chest & Triceps<\/td>10 x 3<\/td><\/tr>
Bridge Press<\/td>Chest, Glute, & LB<\/td>8 x 3<\/td><\/tr>
Incline DB Chest Supported Row<\/td>Upper Trap & Rear Delt<\/td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Friday<\/h4>\n\n\n\n
Exercise<\/th>Target Muscle<\/th>Reps x Sets<\/th><\/tr><\/thead>
Power Maker<\/td>Total Body<\/td>5 x 4<\/td><\/tr>
Sumo Cossack Squat<\/td>Legs and Glutes<\/td>10 x 3<\/td><\/tr>
Incline Bench Press<\/td>Chest<\/td>12 x 3<\/td><\/tr>
One-arm DB Row<\/td>Back<\/td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Full Body Compound Dumbbell Workout Routine PDF<\/strong><\/h2>\n\n\n\n
6-week-dumbbell-workout-plan<\/a>Download<\/a><\/div>\n\n\n\n

The Bottom Line<\/strong><\/h2>\n\n\n\n

When your goal is to keep yourself fit and strong in the long run, you may want to try various kinds of exercises and workouts to improve your overall fitness, from strength and endurance to mass and flexibility.<\/p>\n\n\n\n

You must try compound workout training at least once (only compound movements). They are great for targeting multiple muscles at once and developing strength, lean mass, and cardiovascular health.<\/p>\n\n\n\n

If you train at home with limited equipment, you can do this 6-week dumbbell only compound workout to level up your fitness.<\/p>\n\n\n\n

The workout will only take 30-45 minutes a session, three days a week. And it can easily fit into your busy schedule.<\/p>\n\n\n\n

Once you complete this program, you can try this five day dumbbell split workout at home<\/a>.<\/p>\n

References<\/h3>