{"id":28506,"date":"2025-04-22T19:22:43","date_gmt":"2025-04-22T19:22:43","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28506"},"modified":"2025-04-22T19:22:45","modified_gmt":"2025-04-22T19:22:45","slug":"45-minute-dumbbell-workout-plan-6x-weekly","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/45-minute-dumbbell-workout-plan-6x-weekly","title":{"rendered":"45 Minute Dumbbell Workout Plan (6x Weekly)"},"content":{"rendered":"\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Equipment Focus<\/td><td>Dumbbells<\/td><\/tr><tr><td>Duration\/Session<\/td><td>45-minute<\/td><\/tr><tr><td>Sessions\/Week<\/td><td>6x weekly<\/td><\/tr><tr><td>Routine A<\/td><td>Single Muscle Split<\/td><\/tr><tr><td>Routine B<\/td><td>Upper Lower Split<\/td><\/tr><tr><td>Routine C<\/td><td>Superset Workout<\/td><\/tr><tr><td>Workout Goal<\/td><td>Build Strength, Muscle, &amp; Endurance<\/td><\/tr><tr><td>Target Gender<\/td><td>Male &amp; Female<\/td><\/tr><tr><td>Target Age Group<\/td><td>20-45 years<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Weekly 45 Minute Dumbbell Workout Plan to Shape Your Body<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/45-Minute-Dumbbell-Bro-Split.jpg\" alt=\"45 Minute Dumbbell Bro Split (6x Weekly)\" class=\"wp-image-28552\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/45-Minute-Dumbbell-Bro-Split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/45-Minute-Dumbbell-Bro-Split-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/45-Minute-Dumbbell-Bro-Split-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>I&#8217;ll share three different splits in this article. The first one focuses on one muscle group a day, the second one involves training the upper and lower body in separate sessions, and the third one is based on a multiple body parts superset approach. All three splits are good. You can follow any of them depending on your choice.<\/p>\n\n\n\n<p>Whichever split you follow, I recommend following this warm-up to prepare your muscles for effective dumbbell training:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Low Lunge Arch (5 reps with 5-second hold per side)<\/li>\n\n\n\n<li>10 World&#8217;s Greatest Stretch (5 reps with 5-second hold on each side)<\/li>\n\n\n\n<li>20 Dumbbell Reverse Lunges (10 reps per leg)<\/li>\n\n\n\n<li>20 DB Single-arm Overhead Press (10 reps per side)<\/li>\n\n\n\n<li>15 Bent-over Rows<\/li>\n\n\n\n<li>Single or Double Legged Deadlift (10 reps on each side or 15 reps)<\/li>\n\n\n\n<li>30 Jumping Jacks<\/li>\n\n\n\n<li>Use light dumbbells to perform these movements.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">A. Single Body Part Split<\/h3>\n\n\n\n<p>This routine involves dedicating an entire workout session to <a href=\"https:\/\/thefitnessphantom.com\/5-day-dumbbell-only-bro-split\" data-type=\"post\" data-id=\"8731\">training one specific muscle group or body part<\/a>, such as chest, back, legs, arms, or shoulders.<\/p>\n\n\n\n<p>It allows you to perform compound and isolation exercises for each muscle and helps you focus more on weaker areas to build a stronger body.<\/p>\n\n\n\n<p>If you want an easy-to-understand 45-minute dumbbell program, get this one.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Chest<\/li>\n\n\n\n<li>Day 2: Back<\/li>\n\n\n\n<li>Day 3: Legs<\/li>\n\n\n\n<li>Day 4: Shoulders<\/li>\n\n\n\n<li>Day 5: Arms<\/li>\n\n\n\n<li>Day 6: Abs<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Press<\/td><td>3<\/td><td>12-15<\/td><td>60-90 sec<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>3<\/td><td>12-15<\/td><td>60-90 sec<\/td><\/tr><tr><td>15-degree Incline DB Fly<\/td><td>3<\/td><td>12-15<\/td><td>60-90 sec<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>3<\/td><td>12-15<\/td><td>60-90 sec<\/td><\/tr><tr><td>Deficit Push-ups<\/td><td>2<\/td><td>15-20<\/td><td>1-2 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Chest Supported\/Bent-over Row<\/td><td>4<\/td><td>12-15<\/td><td>60-90 sec<\/td><\/tr><tr><td>Single-arm Split Stance Row<\/td><td>3<\/td><td>15\/side<\/td><td>60-90 sec<\/td><\/tr><tr><td>Superman DB Row<\/td><td>3<\/td><td>10-15<\/td><td>60-90 sec<\/td><\/tr><tr><td>45-degree Incline IYT Raises<\/td><td>3<\/td><td>6-10g<\/td><td>60-90 sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Squat<\/td><td>4<\/td><td>15-20<\/td><td>90-second<\/td><\/tr><tr><td>Lunges<\/td><td>3<\/td><td>10\/side<\/td><td>30-second<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>4<\/td><td>10-12<\/td><td>90-second<\/td><\/tr><tr><td>Glute Bridge<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><tr><td>Single Leg Calf Raises<\/td><td>3<\/td><td>15\/side<\/td><td>15-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>4<\/td><td>12-15<\/td><td>90-second<\/td><\/tr><tr><td>Lateral Raises<\/td><td>4<\/td><td>12-15<\/td><td>60-second<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>4<\/td><td>12-15<\/td><td>60-second<\/td><\/tr><tr><td>Shrug<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Triceps Extension<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Tate Press<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Crush Grip Push-up<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Concentration Curls<\/td><td>3<\/td><td>12\/side<\/td><td>No rest<\/td><\/tr><tr><td>Incline DB Curl\/Spider Curls<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Hammer Curls<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Sit-ups<\/td><td>4<\/td><td>10-12<\/td><td>1-minute<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>4<\/td><td>10-12<\/td><td>1-minute<\/td><\/tr><tr><td>Russian Twist<\/td><td>3<\/td><td>10\/side<\/td><td>1-minute<\/td><\/tr><tr><td>Oblique Chop<\/td><td>3<\/td><td>10\/side<\/td><td>1-minute<\/td><\/tr><tr><td>Side Plank<\/td><td>3<\/td><td>20-sec\/side<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">B. Upper &amp; Lower Body Part Split<\/h3>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/4-day-split-dumbbell-workout\" data-type=\"post\" data-id=\"3955\">upper-lower split<\/a> is more effective than the single-muscle split because it allows you to train your muscles 2-3 times weekly.<\/p>\n\n\n\n<p>Practically and scientifically, the higher frequency can lead to greater strength and size gains over time if the body gets the needed nutrition. I suggest giving it a try and feel it yourself.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_28506\"><a href=\"javascript:void(0)\"  title=\" Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007\/s40279-016-0543-8. PMID: 27102172.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_28506-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_28506-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Schoenfeld BJ, Ogborn D, Krieger JW. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis<\/a>. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007\/s40279-016-0543-8. PMID: 27102172.<\/span><\/p>\n\n\n\n<p>It is best suited to those looking to hammer their upper and lower body separately and enhance their strength and muscle growth. <\/p>\n\n\n\n<p><strong>Here&#8217;s the weekly schedule for a 45-minute dumbbell workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Upper Body<\/li>\n\n\n\n<li>Day 2: Lower Body<\/li>\n\n\n\n<li>Day 3: Upper Body<\/li>\n\n\n\n<li>Day 4: Lower Body<\/li>\n\n\n\n<li>Day 5: Upper Body<\/li>\n\n\n\n<li>Day 6: Lower Body<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat DB Bench Press<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Dumbbell Flies<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Overhead Press<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Lateral Raises<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Overhead Triceps Extension<\/td><td>3<\/td><td>15-20<\/td><td>1-minute<\/td><\/tr><tr><td>Tate Press<\/td><td>3<\/td><td>15-20<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Squats<\/td><td>4<\/td><td>15-20<\/td><td>90-second<\/td><\/tr><tr><td>Lunges<\/td><td>3<\/td><td>10\/side<\/td><td>1-minute<\/td><\/tr><tr><td>Romanian Deadlifts<\/td><td>4<\/td><td>12-15<\/td><td>90-second<\/td><\/tr><tr><td>Glute Bridge<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Calf Raises<\/td><td>3<\/td><td>20\/side<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bent-over DB Rows<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Chest Supported Row (Prone Grip)<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Concentration Curls<\/td><td>3<\/td><td>12\/side<\/td><td>1-minute<\/td><\/tr><tr><td>Hammer Curls<\/td><td>3<\/td><td>15-20<\/td><td>1-minute<\/td><\/tr><tr><td>Low to High Wood Chop<\/td><td>3<\/td><td>12\/side<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squats<\/td><td>3<\/td><td>15-20<\/td><td>90-second<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>3<\/td><td>10\/side<\/td><td>1-minute<\/td><\/tr><tr><td>Lying Leg Curls<\/td><td>3<\/td><td>12-15<\/td><td>90-second<\/td><\/tr><tr><td>DB Frog Pump<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Calf Raises<\/td><td>3<\/td><td>20\/side<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Seated FDL Raises<\/td><td>3<\/td><td>6-8<\/td><td>90-second<\/td><\/tr><tr><td>Incline IYT Raises<\/td><td>3<\/td><td>6-8<\/td><td>90-second<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>DB Side Plank<\/td><td>3<\/td><td>20 sec per side<\/td><td>No rest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lateral Squats<\/td><td>3<\/td><td>10\/side<\/td><td>1-minute<\/td><\/tr><tr><td>Single Leg Deadlifts<\/td><td>3<\/td><td>10\/side<\/td><td>45-second<\/td><\/tr><tr><td>Step-up<\/td><td>3<\/td><td>10\/side<\/td><td>45-second<\/td><\/tr><tr><td>Good Morning<\/td><td>3<\/td><td>10-12<\/td><td>1-minute<\/td><\/tr><tr><td>Leg Extensions<\/td><td>3<\/td><td>15-20<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">C. Combined Muscle Group Superset Workout<\/h3>\n\n\n\n<p>This program focuses on hitting two to three muscle groups per session. It is based on the <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-superset-workout-plan-at-home-pdf\" data-type=\"post\" data-id=\"12090\" target=\"_blank\" rel=\"noreferrer noopener\">Superset approach<\/a>. <\/p>\n\n\n\n<p>The superset involves performing two exercises consecutively. These exercises usually target the two different muscle groups, such as the chest and biceps, and the legs and shoulders.<\/p>\n\n\n\n<p>The higher intensity of this method also enhances endurance, burns fat, and increases fat loss while strengthening muscles.<\/p>\n\n\n\n<p>If you want to train more muscles within 45 minutes, this split can work well for you.<\/p>\n\n\n\n<p><strong>Split for a 45-minute dumbbell superset workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1: <\/strong>Chest, Quads, and Triceps<\/li>\n\n\n\n<li><strong>Day 2: <\/strong>Back, Hamstrings, Glutes, and Biceps<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Shoulders, Calves, &amp; Abs<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Chest, Quads, and Triceps<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Back, Hamstrings, Glutes, and Biceps<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Shoulders, Calves, &amp; Obliques<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest, Quads, and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Squat &amp; Incline Bench Press<\/td><td>3<\/td><td>20 &amp; 15<\/td><td>2-minute<\/td><\/tr><tr><td>Reverse Lunges &amp; Flat Dumbbell Fly<\/td><td>3<\/td><td>10\/side &amp; 15<\/td><td>90-second<\/td><\/tr><tr><td>Dumbbell Pullover &amp; Triceps Extensions<\/td><td>3<\/td><td>12 &amp; 20<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back, Hamstrings, Glutes, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline IYT Raises &amp; DB Romanian Deadlift<\/td><td>3<\/td><td>8 &amp; 12<\/td><td>2-minute<\/td><\/tr><tr><td>Bent-over DB Row &amp; Glute Bridge or Hip Thrust<\/td><td>3<\/td><td>15 each<\/td><td>90-second<\/td><\/tr><tr><td>DB Lower Back Extension &amp; Biceps Curls (any)<\/td><td>3<\/td><td>10 &amp; 20<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Shoulders, Calves, &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press &amp; 1-leg Calf Raises<\/td><td>3<\/td><td>15 &amp; 15\/leg<\/td><td>1-minute<\/td><\/tr><tr><td>Lateral Raises &amp; Reverse Crunches<\/td><td>3<\/td><td>12-15 each<\/td><td>1-minute<\/td><\/tr><tr><td>Rear Delt Raises &amp; DB Sit-ups<\/td><td>3<\/td><td>12-15 each<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest, Quads, and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Squat &amp; Flat Bench Press<\/td><td>3<\/td><td>20 &amp; 15<\/td><td>2-minute<\/td><\/tr><tr><td>Front Lunges &amp; Incline Dumbbell Fly<\/td><td>3<\/td><td>10\/side &amp; 15<\/td><td>90-second<\/td><\/tr><tr><td>Dumbbell Grip Push-ups &amp; French Press<\/td><td>3<\/td><td>12 &amp; 20<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Back, Hamstrings, Glutes, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Single-arm DB Row &amp; Leg Curls<\/td><td>3<\/td><td>15 each<\/td><td>1-minute<\/td><\/tr><tr><td>DB Yates Row &amp; Bulgarian Split Squats<\/td><td>3<\/td><td>15 &amp; 10 per leg<\/td><td>90-second<\/td><\/tr><tr><td>Concentration Curls &amp; Hammer Curls<\/td><td>3<\/td><td>10 per arm<\/td><td>90-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Shoulders, Calves, &amp; Obliques<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Seated FDL Raises &amp; 1-leg Calf Raises<\/td><td>3<\/td><td>6 &amp; 15 per leg<\/td><td>1-minute<\/td><\/tr><tr><td>Rear Delt Row &amp; Russian Twist<\/td><td>3<\/td><td>15 &amp; 10 per side<\/td><td>1-minute<\/td><\/tr><tr><td>Shoulder Shrug &amp; DB Sit-ups<\/td><td>3<\/td><td>10-15 each<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-16018d1d wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link has-background wp-element-button\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/45-minute-Dumbbell-Routine.pdf\" style=\"background-color:#020202\">Download The 45-minute Dumbbell Routine<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Schoenfeld BJ, Ogborn D, Krieger JW. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis<\/a>. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007\/s40279-016-0543-8. PMID: 27102172.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Equipment Focus Dumbbells Duration\/Session 45-minute Sessions\/Week 6x weekly Routine A Single Muscle Split Routine B Upper Lower Split Routine C Superset Workout Workout Goal Build Strength, Muscle, &amp; Endurance Target Gender Male &amp; Female Target Age Group 20-45 years Weekly 45 Minute Dumbbell Workout Plan to Shape Your Body I&#8217;ll share three different splits in &#8230; <a title=\"45 Minute Dumbbell Workout Plan (6x Weekly)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/45-minute-dumbbell-workout-plan-6x-weekly\" aria-label=\"Read more about 45 Minute Dumbbell Workout Plan (6x Weekly)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28551,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,527],"tags":[361,106,381],"class_list":["post-28506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-dumbbell-routine","tag-dumbbell-workout","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28506","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=28506"}],"version-history":[{"count":12,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28506\/revisions"}],"predecessor-version":[{"id":28553,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28506\/revisions\/28553"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28551"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=28506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=28506"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=28506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}