{"id":6058,"date":"2021-12-14T02:27:31","date_gmt":"2021-12-14T02:27:31","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6058"},"modified":"2024-07-10T12:57:47","modified_gmt":"2024-07-10T12:57:47","slug":"no-bench-dumbbell-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/no-bench-dumbbell-workout-plan","title":{"rendered":"No Bench Dumbbell Workout Plan with PDF"},"content":{"rendered":"\n<p>When it comes to training at home, there&#8217;s no better equipment than dumbbells. Dumbbells are easy to use and customizable, provide a full range of motion, and allow you to perform various <a href=\"https:\/\/thefitnessphantom.com\/list-of-dumbbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7437\" rel=\"noreferrer noopener\">exercises for every muscle group<\/a> throughout the body.<\/p>\n\n\n\n<p>However, you need a well-designed workout plan to train in an organized manner and achieve your fitness goal with dumbbells only.<\/p>\n\n\n\n<p>In this article, I&#8217;ll show you how to design various no-bench dumbbell workout plans to help you build strength and mass and enhance overall fitness.<\/p>\n\n\n\n<p><strong>Workout plans you&#8217;ll see in this article:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 Day Full Body Workout<\/li>\n\n\n\n<li>3-Day Upper Lower Split<\/li>\n\n\n\n<li>4-Day Push\/Pull Split<\/li>\n\n\n\n<li>5-Day Mix Workout<\/li>\n\n\n\n<li>6 Days PPL Split<\/li>\n<\/ul>\n\n\n\n<p>Whether you work out two or six days a week, if you want an easy-to-follow and effective dumbbell home workout plan that requires no bench, check out this ultimate guide.<\/p>\n\n\n\n<p>It would also be great to incorporate some <a href=\"https:\/\/thefitnessphantom.com\/list-of-bodyweight-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"23722\" rel=\"noreferrer noopener\">bodyweight exercises<\/a> in your program to make it more effective.<\/p>\n\n\n\n<p>Okay, let&#8217;s uncover the workout plan. I&#8217;ve also attached the PDF at the bottom so you can download it for future use.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2-Day Full Body Dumbbell Workout Plan without Bench<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/No-bench-Dumbbell-Only-Workout.jpg\" alt=\"Full Body No-bench Dumbbell Only Workout\" class=\"wp-image-25243\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/No-bench-Dumbbell-Only-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/No-bench-Dumbbell-Only-Workout-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/07\/No-bench-Dumbbell-Only-Workout-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This two-day program involves training the entire body in each session.<\/p>\n\n\n\n<p>You&#8217;ll train on Monday and Thursday to complete your weekly schedule in this routine.<\/p>\n\n\n\n<p>It includes six to eight exercises in each training session that will hit every muscle group throughout the body.<\/p>\n\n\n\n<p>As it is a <a href=\"https:\/\/thefitnessphantom.com\/3-day-dumbbell-workout-program\" data-type=\"post\" data-id=\"7191\" target=\"_blank\" rel=\"noreferrer noopener\">full-body workout program<\/a>, try to keep the interval time between sets as short as possible.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Full Body Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles Worked<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Squat<\/td><td>15 x 3<\/td><td>Quads<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-floor-press\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dumbbell Floor Press<\/strong><\/a><\/td><td>15 x 3<\/td><td>Chest, Triceps<\/td><\/tr><tr><td>One-arm DB Tricep Extension<\/td><td>10 x 2<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dumbbell Overhead Press<\/strong><\/a><\/td><td>15 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dumbbell Lateral Raises<\/strong><\/a><\/td><td>10 x 3<\/td><td>Shoulder <\/td><\/tr><tr><td>Dumbbell Bent-over Row<\/td><td>10 x 3<\/td><td>Back<\/td><\/tr><tr><td>Dumbbell Biceps Curl<\/td><td>15 x 2<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Total Body Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-pale-ocean-gradient-background has-background\"><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles Worked<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Deadlift<\/a><\/td><td>8 x 3<\/td><td>Quads<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>10 x 2<\/td><td>Back<\/td><\/tr><tr><td>Dumbbell Reverse Fly<\/td><td>10 x 2<\/td><td>Back, Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>10 x 2<\/td><td>Back, Chest<\/td><\/tr><tr><td>Dumbbell Overhead Press<\/td><td>15 x 2<\/td><td>Shoulder<\/td><\/tr><tr><td>Dumbbell Wood Chop<\/td><td>10 x 2<\/td><td>Oblique<\/td><\/tr><tr><td>Dumbbell Leg Curl<\/td><td>10 x 2<\/td><td>Glute, Hips<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can replace some exercises from the above routine in the subsequent weeks.<\/p>\n\n\n\n<p>Once you complete the two-day workout plan for the desired amount of time, you can start the three-day routine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 Day Upper\/Lower Dumbbell Workout Plan for Lean Mass <\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Dumbbell-Workout-For-Beginners.jpg\" alt=\"dumbbell only workout no bench\" class=\"wp-image-5624\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Dumbbell-Workout-For-Beginners.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Dumbbell-Workout-For-Beginners-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Dumbbell-Workout-For-Beginners-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The three-day split workout involves two sessions for the upper body and one session for the lower limbs.<\/p>\n\n\n\n<p>It is suitable for those who want to train their legs and torso individually and want to build a strong, aesthetic body.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Chest, Triceps, Shoulder<\/li>\n\n\n\n<li>Day 2: Legs and Glutes<\/li>\n\n\n\n<li>Day 3: Back, Biceps, Core<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Target Muscles<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Floor Press<\/td><td>15 x 3<\/td><td>Chest, Triceps<\/td><\/tr><tr><td>Dumbbell Upward Fly<\/td><td>10 x 2<\/td><td>Chest<\/td><\/tr><tr><td>Dumbbell Overhead Press<\/td><td>15 x 3<\/td><td>Shoulder <\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>15 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Rear Delt Fly<\/a><\/td><td>10 x 2<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB French Press<\/a><\/td><td>10 x 3<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Lower Body<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Squat<\/td><td>15 x 3<\/td><td>Quad<\/td><\/tr><tr><td>Dumbell Lunges<\/td><td>10 x 2<\/td><td>Quad<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Leg Curl<\/a><\/td><td>10 x 3<\/td><td>Ham<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>10 x 2<\/td><td>Ham<\/td><\/tr><tr><td>Dumbbell Glute Bridge<\/td><td>10 x 2<\/td><td>Glute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"9966\" rel=\"noreferrer noopener\">Dumbbell Calf Raises<\/a><\/td><td>15 x 2<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscles<\/th><\/tr><\/thead><tbody><tr><td>Bent-over Row<\/td><td>15 x 3<\/td><td>Back<\/td><\/tr><tr><td>Croc Row<\/td><td>10 x 2<\/td><td>Back<\/td><\/tr><tr><td>Biceps Curl<\/td><td>15 x 3<\/td><td>Biceps<\/td><\/tr><tr><td>Hammer Curl<\/td><td>10 x 2<\/td><td>Biceps<\/td><\/tr><tr><td>Sit-up<\/td><td>10 x 2<\/td><td>Core<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises\" data-type=\"post\" data-id=\"10351\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Drag<\/a><\/td><td>15-sec x 2<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Once you finish three-day no-bench dumbbell training, you can move on to the next one, which includes training four times a week.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Push\/Pull Dumbbell Training With No Bench For Mass<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/No-Bench-Dumbbell-Workout-Plan.jpg\" alt=\"No Bench Dumbbell Workout Plan\" class=\"wp-image-6072\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/No-Bench-Dumbbell-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/No-Bench-Dumbbell-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/No-Bench-Dumbbell-Workout-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/ppl-dumbbell-workout-routine\" data-type=\"post\" data-id=\"13409\" target=\"_blank\" rel=\"noreferrer noopener\">Push-pull training<\/a> is a popular split among the fitness community. It involves doing push exercises one day and pull exercises the other.<\/p>\n\n\n\n<p>Floor press, <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations\" data-type=\"post\" data-id=\"8263\" target=\"_blank\" rel=\"noreferrer noopener\">dumbbell squat<\/a>, glute bridge, and overhead press are some popular push movements, while deadlift, dumbbell row, and bicep curl are examples of pull movements you can do without a bench. <\/p>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-workout-and-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Push exercises<\/a> work on the chest, shoulder, triceps, glutes, and quads. On the other hand, <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pull-workout-and-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">pull exercises<\/a> target the back, biceps, rear shoulder, and hamstrings.<\/p>\n\n\n\n<p>Let&#8217;s see how to do a 4-day dumbbell push-pull exercise routine without a bench. <\/p>\n\n\n\n<p><strong>Interval Time Between Sets: 1-2 min<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Push Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Floor Press<\/td><td>15 x 3<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=htCbv-AamrE\" target=\"_blank\" rel=\"noreferrer noopener\">Glute Bridge Floor Press<\/a><\/td><td>15 x 2<\/td><td>Chest &amp; Legs<\/td><\/tr><tr><td>DB Overhead Press<\/td><td>15 x 2<\/td><td>Shoulder<\/td><\/tr><tr><td>Overhead Tricep Extension<\/td><td>10 x 3<\/td><td>Triceps<\/td><\/tr><tr><td>Dumbbell Squat<\/td><td>15 x 3<\/td><td>Squat<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Pull Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>10 x 3<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#10_Pendlay_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Pendlay Row<\/a><\/td><td>10 x 3<\/td><td>Back<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>10 x 2<\/td><td>Back<\/td><\/tr><tr><td>Dumbbell Curl<\/td><td>10 x 3<\/td><td>Biceps<\/td><\/tr><tr><td>Hammer Curl<\/td><td>10 x 2<\/td><td>Biceps<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>10 x 2<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Push Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squat<\/td><td>12 x 3<\/td><td>Legs<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-crossfit-workouts#3_Dumbbell_Push_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Push Press<\/a><\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>French Press<\/td><td>10 x 2<\/td><td>Triceps<\/td><\/tr><tr><td>Front Raises<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Lateral Raises<\/td><td>10 x 3<\/td><td>Shoulder<\/td><\/tr><tr><td>Floor Hip Thrust<\/td><td>10 x 3<\/td><td>Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Pull Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell RDL<\/td><td>10 x 2<\/td><td>Hamstring<\/td><\/tr><tr><td>Pendlay Row<\/td><td>10 x 2<\/td><td>Back<\/td><\/tr><tr><td>Upright Row<\/td><td>10 x 2<\/td><td>Back, Shoulder<\/td><\/tr><tr><td>Pullover<\/td><td>15 x 2<\/td><td>Back, Chest<\/td><\/tr><tr><td>Alternating Curl<\/td><td>10 x 2<\/td><td>Biceps<\/td><\/tr><tr><td>Hammer Curl<\/td><td>10 x 2<\/td><td>Biceps<\/td><\/tr><tr><td>Wrist Curl<\/td><td>15 x 2<\/td><td>Wrist<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Those who like to train the upper body and lower body separately can check out this <strong><a href=\"https:\/\/thefitnessphantom.com\/4-day-split-dumbbell-workout\" target=\"_blank\" rel=\"noreferrer noopener\">4-day split workout<\/a>.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Dumbbell Workout Without Bench for Strength and Gain<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Dumbbell-Workout-No-Bench.jpg\" alt=\"Dumbbell Workout No Bench\" class=\"wp-image-6073\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Dumbbell-Workout-No-Bench.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Dumbbell-Workout-No-Bench-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Dumbbell-Workout-No-Bench-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>If you want to beef up mass and increase strength at home, you may challenge yourself with a five-day workout plan.<\/p>\n\n\n\n<p>In this 5-day workout program, you can work on your large muscles two times a week, such as your chest, back, and leg, and small muscles once a week, such as the <a href=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms\" data-type=\"post\" data-id=\"2430\" target=\"_blank\" rel=\"noreferrer noopener\">biceps and triceps<\/a>.<\/p>\n\n\n\n<p>This routine also includes a <a href=\"https:\/\/thefitnessphantom.com\/compound-and-isolation-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14651\" rel=\"noreferrer noopener\">combination of compound and isolation exercises<\/a> to target the muscles from every angle and stimulate muscle growth.<\/p>\n\n\n\n<p><strong>Here&#8217;s the weekly 5-day dumbbell no-bench workout schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday <\/strong>&#8211; Chest, Triceps, and Calves<\/li>\n\n\n\n<li><strong>Tuesday <\/strong>&#8211; Back, Biceps, and Hamstrings<\/li>\n\n\n\n<li><strong>Wednesday <\/strong>&#8211; Quads and Core<\/li>\n\n\n\n<li><strong>Thursday <\/strong>&#8211; Rest<\/li>\n\n\n\n<li><strong>Friday <\/strong>&#8211; Chest and Shoulder<\/li>\n\n\n\n<li><strong>Saturday <\/strong>&#8211; Back, Quads, and Glutes<\/li>\n\n\n\n<li><strong>Sunday <\/strong>&#8211; Rest<\/li>\n<\/ul>\n\n\n\n<p><strong>Rest Between Sets: 1-2 min<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest, Triceps, Calves<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout <\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Floor Press<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Hip Bridge Floor Press<\/td><td>10 x 3<\/td><\/tr><tr><td>Dumbbell Floor Fly<\/td><td>10 x 3<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>10 x 2<\/td><\/tr><tr><td>One-arm Overhead Triceps Extension<\/td><td>10 x 2<\/td><\/tr><tr><td>Dumbbell Calf Raises<\/td><td>15 x3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back, Biceps, Hamstrings<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>6 x 3<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>10 x 3<\/td><\/tr><tr><td>Bent-over Dumbbell Row<\/td><td>10 x 3<\/td><\/tr><tr><td>Dumbbell Reverse Fly<\/td><td>10 x 2<\/td><\/tr><tr><td>Dumbbell Biceps Curl<\/td><td>15 x 3<\/td><\/tr><tr><td>Dumbbell Hammer Curl<\/td><td>10 x 2<\/td><\/tr><tr><td>Dumbbell Leg Curl<\/td><td>15 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Day 3- Quads and Core<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Front Squat<\/td><td>15 x 3<\/td><td>Quad<\/td><\/tr><tr><td>Forward Lunges<\/td><td>10 x 3<\/td><td>Quad<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-extension\" target=\"_blank\" data-type=\"post\" data-id=\"3695\" rel=\"noreferrer noopener\">Leg Extension<\/a><\/td><td>10 x 3<\/td><td>Quad<\/td><\/tr><tr><td>Dumbbell Wood Chop<\/td><td>10 x 2<\/td><td>Core<\/td><\/tr><tr><td>Dumbbell Crunches<\/td><td>10 x 2<\/td><td>Core<\/td><\/tr><tr><td>Dumbbell Reverse Crunches<\/td><td>10 x 3<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Core workouts will be done in two rounds. <\/p>\n\n\n\n<p>For example, you&#8217;ll do the four exercises, ten reps each in the first round, and then repeat one more time to complete two rounds. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest and Shoulder<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Floor Press<\/td><td>15 x 2<\/td><\/tr><tr><td>Dumbbell Floor Fly<\/td><td>15 x 2<\/td><\/tr><tr><td>DB Floor Pullover<\/td><td>10 x 2<\/td><\/tr><tr><td>Dumbbell Overhead Press<\/td><td>15 x 2<\/td><\/tr><tr><td>Dumbbell Front Raises<\/td><td>10 x 2<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>10 x 2<\/td><\/tr><tr><td>Dumbbell Upright Row<\/td><td>10 x 2<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>10 x 2<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">5 day dumbbell workout without bench<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Day 5 &#8211; Back, Quads, and Glutes<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bent-over Dumbbell Row<\/td><td>15 x 2<\/td><\/tr><tr><td>Dumbbell Superman Pull<\/td><td>10 x 2<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/hkje6kyYnzg\" target=\"_blank\" rel=\"noreferrer noopener\">Neutral Grip Bent Over Row<\/a><\/td><td>15 x 2<\/td><\/tr><tr><td>Dumbbell Lateral Squat<\/td><td>15 x 2<\/td><\/tr><tr><td>Dumbbell Reverse  Lunges<\/td><td>10 x 2<\/td><\/tr><tr><td>Dumbbell Glute Bridge<\/td><td>15 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Once you complete the five-day workout plan for a few months, you can move on to the <a href=\"https:\/\/thefitnessphantom.com\/6-day-dumbbell-workout-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">six-day dumbbell workout plan<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>No Bench Dumbbell Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-ebfbc6b1-40e6-4c13-b5fb-df6a503bafed\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/2-Day-Full-Body-Dumbbell-Workout-Plan-without-Bench.pdf\">2-Day-Full-Body-Dumbbell-Workout-Plan-without-Bench<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/2-Day-Full-Body-Dumbbell-Workout-Plan-without-Bench.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-ebfbc6b1-40e6-4c13-b5fb-df6a503bafed\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-cdf933d8-c677-4199-9df8-6e1ebc7929ed\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/3-Day-Upper-Lower-Dumbbell-Workout-Plan-for-Lean-Mass.pdf\">3-Day-Upper-Lower-Dumbbell-Workout-Plan-for-Lean-Mass<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/3-Day-Upper-Lower-Dumbbell-Workout-Plan-for-Lean-Mass.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-cdf933d8-c677-4199-9df8-6e1ebc7929ed\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-12d51af7-6535-4cc8-8495-4db2930d9ae2\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/4-Day-Push-Pull-Dumbbell-Training-with-No-Bench.pdf\">4-Day-Push-Pull-Dumbbell-Training-with-No-Bench<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/4-Day-Push-Pull-Dumbbell-Training-with-No-Bench.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-12d51af7-6535-4cc8-8495-4db2930d9ae2\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-b5d2981f-cf40-4484-bcfd-bca18b17fbcb\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/5-Day-Dumbbell-Workout-Routine-without-Bench.pdf\">5-Day-Dumbbell-Workout-Routine-without-Bench<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/5-Day-Dumbbell-Workout-Routine-without-Bench.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b5d2981f-cf40-4484-bcfd-bca18b17fbcb\" download>Download<\/a><\/div>\n\n\n\n<p><br>You can download any of the above PDFs depending on your needs.<\/p>\n\n\n\n<p>If you want to integrate bodyweight exercises, you can follow this <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-and-bodyweight-workout-plan\" target=\"_blank\" data-type=\"post\" data-id=\"9786\" rel=\"noreferrer noopener\">dumbbell and bodyweight workout plan<\/a>.<\/p>\n\n\n\n<p>If you want a workout routine that includes resistance bands, dumbbells, and bodyweight exercises, this <a href=\"https:\/\/thefitnessphantom.com\/10-week-home-workout-plan-with-pdf\" data-type=\"post\" data-id=\"9804\" target=\"_blank\" rel=\"noreferrer noopener\">10-week home workout routine<\/a> is worth exploring.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to training at home, there&#8217;s no better equipment than dumbbells. Dumbbells are easy to use and customizable, provide a full range of motion, and allow you to perform various exercises for every muscle group throughout the body. However, you need a well-designed workout plan to train in an organized manner and achieve &#8230; <a title=\"No Bench Dumbbell Workout Plan with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/no-bench-dumbbell-workout-plan\" aria-label=\"Read more about No Bench Dumbbell Workout Plan with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":6079,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,119],"tags":[361,362],"class_list":["post-6058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-dumbbell-exercises","tag-dumbbell-workout","tag-dumbbell-workout-plan"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6058","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=6058"}],"version-history":[{"count":16,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6058\/revisions"}],"predecessor-version":[{"id":25247,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6058\/revisions\/25247"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/6079"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=6058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=6058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=6058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}