The upper\/Lower split means training the upper body on day 1, followed by the lower body on day 2. The muscle group (Bro) split<\/a> means training one muscle group at a time.<\/p>\n\n\n\n Combining different splits builds strength, endurance, and lean mass while motivating you.<\/p>\n\n\n\n If you’re looking for a detailed, easy-to-follow, and effective dumbbell exercise program to build strength, endurance, and muscle mass at home, I recommend starting this one.<\/p>\n\n\n\n This program involves following a PPL split in the first week<\/strong>, an upper\/lower split in the second week<\/strong>, a full-body workout in the third week<\/strong>, and a muscle-group split in the fourth week<\/strong>, which is then repeated over 12 weeks.<\/p>\n\n\n\n 12-week schedule overview:<\/strong><\/p>\n\n\n\nProgram Summary<\/strong><\/h2>\n\n\n\n
Weeks – 1, 5, 9<\/td> Push\/Pull\/leg-core<\/td><\/tr> Weeks – 2, 6, 10<\/td> Upper\/Lower split<\/td><\/tr> Weeks – 3, 7, 11<\/td> Full Body<\/td><\/tr> Weeks – 4, 8, 12<\/td> Muscle Group Split<\/td><\/tr> Total Training Period<\/td> 12 Weeks<\/td><\/tr> Experienced Require<\/td> Beginner to Intermediate<\/td><\/tr> Equipment Require<\/td> Dumbbells and a flexible bench<\/td><\/tr> Training Goal<\/td> Strength and Muscle Building<\/td><\/tr> Duration of each session <\/td> 45 to 60 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\n\n\nWorkout Instructions<\/strong><\/h2>\n\n\n\n
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12 Week Dumbbell Workout Plan to Build Muscle at Home<\/strong><\/h2>\n\n\n\n
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Week 1 – Push\/Pull\/Leg (PPL)<\/strong><\/h3>\n\n\n\n
Monday – Push Workout<\/strong><\/h4>\n\n\n\n
Push Workout<\/th> Muscles<\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Flat Bench Press<\/a><\/td> Chest<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Incline Bench Press<\/a><\/td> Chest<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Overhead DB Press<\/a><\/td> Shoulder<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> DB Lateral Raises<\/a><\/td> Shoulder<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Rear Delt Fly<\/td> Shoulder<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Overhead Tricep Extension<\/a><\/td> Tricep<\/td> 10 x 3<\/td> 1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Wednesday – Pull Workout<\/strong><\/h4>\n\n\n\n
Exercise<\/th> Muscles<\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Bent-Over Row<\/a><\/td> Back<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> One-Arm DB Rowing<\/a><\/td> Back<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Face Pull<\/a><\/td> Back<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Alternate Bicep curl<\/td> Bicep<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Alternate Hammer Curl<\/a><\/td> Bicep<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Palms-up Wrist Curl<\/a><\/td> Forearm<\/td> 10 x 3<\/td> 1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Friday – Leg and Core<\/strong><\/strong><\/h4>\n\n\n\n
Exercise<\/th> Muscles<\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Dumbbell Squat<\/a><\/td> Quad<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Leg Extension<\/a><\/td> Quad<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Lying DB Leg Curl<\/a><\/td> Hamstring<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Glute Bridge<\/a><\/td> Glute<\/td> 10 x 2<\/td> 90-sec<\/td><\/tr> Dumbbell Calf Raises<\/a><\/td> Calves<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Straight Arm Crunches<\/a><\/td> Core<\/td> 10 x 2<\/td> 30-sec<\/td><\/tr> Russian Twist<\/a><\/td> Core<\/td> 10 x 2<\/td> 30-sec<\/td><\/tr> Side Plank<\/a><\/td> Core<\/td> 10 x 2<\/td> 30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Week 2 – Upper\/Lower Split<\/strong><\/h3>\n\n\n\n
Monday – Upper Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th> Muscles<\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Flat DB Bench Press<\/td> Chest<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Incline DB Bench Press<\/td> Chest<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Pullover<\/a><\/td> Chest<\/td> 10 x 2<\/td> 90-sec<\/td><\/tr> Dumbbell Arnold Press<\/td> Front Delt<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Lateral Raise<\/td> Side Delt<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Seated Rear Delt Fly<\/td> Rear Delt<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> One-arm Tricep Extension<\/td> Triceps<\/td> 10 x 2<\/td> 90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Tuesday – Lower Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/strong><\/th> Muscles<\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Front Lunges<\/a><\/td> Quads<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Squat<\/td> Quads<\/td> 12 x 4<\/td> 2-min<\/td><\/tr> Romanian Deadlift<\/a><\/td> Hamstring<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Prone Lying Leg Curl<\/td> Hamstrings<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Glute Bridge<\/td> Glute<\/td> 10 x 2<\/td> 90-sec<\/td><\/tr> Calf Raises<\/td> Calves<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Thursday- Upper Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/th> Muscles<\/th> Reps<\/th> Sets<\/th><\/tr><\/thead> Dumbbell Bent-Over Row<\/td> Back<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> One-arm Dumbbell Row<\/td> Back<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Dumbbell Seal Row<\/a><\/td> Back<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Alternate Dumbbell Curl<\/td> Biceps<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Incline Dumbbell Curl<\/a><\/td> Biceps<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Standing Side Bend<\/td> Oblique<\/td> 10 x 2<\/td> 30-sec<\/td><\/tr> Dumbbell Side Plank<\/td> Oblique<\/td> 30-sec\/Side<\/td> 30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Friday – Lower Body Workout<\/strong><\/h4>\n\n\n\n
Exercises<\/strong><\/th> Muscles Worked<\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Dumbbell Deadlift<\/a><\/td> Lower Body<\/td> 8 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Sumo Squat<\/a><\/td> Quad<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Step-up<\/a><\/td> Lower Body<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Lying Leg Curl<\/td> Hamstring<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Dumbbell Hip Thrust<\/a><\/td> Glutes<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Superman Row<\/td> Lower Back<\/td> 10 x 2<\/td> 1-min<\/td><\/tr> Dumbbell Calf Raises<\/td> Calves<\/td> 10 x 3<\/td> 1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Week 3 – Full Body Dumbbell Workout<\/strong><\/h3>\n\n\n\n
Day 1 – Monday<\/strong><\/h4>\n\n\n\n
Exercise<\/th> Muscles<\/th> Reps<\/th> Reps<\/th><\/tr><\/thead> Dumbbell Squat<\/td> Quad<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Flat Dumbbell Bench Press<\/td> Chest<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Overhead Press<\/td> Shoulder<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Lateral Raises<\/td> Shoulder<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell French Press<\/a><\/td> Triceps<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Leg Curl<\/td> Hamstring<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Side Bend<\/td> Oblique<\/td> 10 x 2<\/td> 30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day 2 –<\/strong> Tuesday<\/strong><\/h4>\n\n\n\n
Exercise<\/strong><\/th> Muscles<\/strong><\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Dumbbell Deadlift<\/td> Full Body<\/td> 8 x 3<\/td> 2-min<\/td><\/tr> Incline DB I-Y-T Raises<\/a><\/td> Back, Shoulder<\/td> 8 x 3<\/td> 2-min<\/td><\/tr> DB Bent-Over Row<\/td> Back<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Pullover<\/td> Chest, Lats<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Biceps Curl<\/td> Biceps<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Hammer curl<\/td> Biceps<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Glute Bridge<\/td> Glute<\/td> 10 x 2<\/td> 60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day 3 –<\/strong> Thursday<\/strong><\/h4>\n\n\n\n
Exercises<\/strong><\/th> Muscles<\/strong><\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Dumbbell Front Lunges<\/td> Legs<\/td> 10 x 2<\/td> 90-sec<\/td><\/tr> Incline DB Bench press<\/td> Chest<\/td> 12 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Front Raise<\/td> Shoulder<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> One-arm Tricep Extension<\/td> Triceps<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> One-arm Dumbbell Rowing<\/td> Back<\/td> 10 x 3<\/td> 60-sec<\/td><\/tr> Concentration Curl<\/td> Biceps<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Day 4 –<\/strong> Saturday<\/strong><\/h4>\n\n\n\n
Exercises<\/th> Muscles<\/th> Reps<\/th> Sets<\/th><\/tr><\/thead> Dumbbell Squat<\/td> Legs<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Seated DB IYT Raise<\/a><\/td> Shoulder<\/td> 8 x 3<\/td> 2-min<\/td><\/tr> DB Bent-Over Row<\/td> Back<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell RDL<\/td> Hams<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> DB Calves Raises<\/td> Calves<\/td> 10 x 3<\/td> 60-sec<\/td><\/tr> Dumbbell Crunches<\/td> Abs<\/td> 10 x 2<\/td> 60-sec<\/td><\/tr> Dumbbell Side Plank<\/td> Oblique<\/td> 10 x 3<\/td> 60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Week 4 – Muscle Group Split (Bro Split)<\/strong><\/h3>\n\n\n\n
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Monday – Chest<\/strong><\/h4>\n\n\n\n
Exercises<\/strong><\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Flat Dumbbell Bench Press<\/td> 12 x 4<\/td> 2-min<\/td><\/tr> Incline Dumbbell Bench Press<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Fly<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Upward Fly<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Pullover<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Tuesday – Back<\/strong><\/h4>\n\n\n\n
Exercises<\/strong><\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Dumbbell I-Y-T Raises<\/td> 8 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Bent-Over Row<\/td> 12 x 3<\/td> 90-sec<\/td><\/tr> One-Arm Dumbbell Rowing<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Decline Dumbbell Pullover<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Seal Row <\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Dumbbell Superman<\/td> 8 x 3<\/td> 1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Wednesday – Legs<\/strong><\/h4>\n\n\n\n
Exercises<\/strong><\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Dumbbell Lunges<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Dumbbell Front Squat<\/td> 12 x 3<\/td> 1-min<\/td><\/tr> Dumbbell Step-up<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Dumbbell RDL<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Dumbbell Leg Curl<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Dumbbell Hip Thrust<\/td> 10 x 2<\/td> 1-min<\/td><\/tr> Dumbbell Calf Raises<\/td> 10 x 3<\/td> 1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Thursday – Shoulders<\/strong><\/h4>\n\n\n\n
Exercises<\/strong><\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Dumbbell Arnold Press<\/td> 12 x 3<\/td> 2-min<\/td><\/tr> Alternate Front Raise<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Dumbbell Lateral Raise<\/td> 10 x 4<\/td> 2-min<\/td><\/tr> Bent-over Rear Delt Fly<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Dumbbell Facepull<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Dumbbell Shrug<\/td> 10 x 3<\/td> 1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Friday – Arms<\/strong><\/h4>\n\n\n\n
Exercises<\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Crush Grip Pushup<\/td> 10 x 3<\/td> 2-min<\/td><\/tr> Incline DB French Press<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> One-arm Triceps extension<\/td> 10 x 3<\/td> 1-min<\/td><\/tr> Triceps Kickback<\/td> 10 x 2<\/td> 1-min<\/td><\/tr> Alternate Biceps Curl<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Incline Dumbbell Curl<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr> Alternate Hammer Curl<\/td> 10 x 3<\/td> 60-sec<\/td><\/tr> Concentration Curl<\/td> 10 x 3<\/td> 90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Saturday – Core<\/strong><\/h4>\n\n\n\n
Exercise<\/strong><\/th> Reps<\/th> Rest<\/th><\/tr><\/thead> Dumbbell Crunches<\/td> 10 x 3<\/td> 30-sec<\/td><\/tr> DB Side Bend<\/td> 10 x 3<\/td> 30-sec<\/td><\/tr> Dumbbell Leg Raises<\/td> 10 x 3<\/td> 30-sec<\/td><\/tr> Russian Twist<\/td> 10 x 3<\/td> 30-sec<\/td><\/tr> Dumbbell Side Plank<\/td> 10 x 3<\/td> 30-sec<\/td><\/tr> Dumbbell Hollow Body<\/td> 10 x 3<\/td> 30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n ![\"12](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/12-week-dumbbell-workout-program.jpg\" "\\"\\"")
<\/figure>\n\n\n\nWeek 5 – Push, Pull, and Leg (PPL)<\/strong><\/h3>\n\n\n\n
Push Day – Chest, Shoulder, Triceps<\/strong><\/h4>\n\n\n\n