{"id":6883,"date":"2022-02-01T00:10:41","date_gmt":"2022-02-01T00:10:41","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6883"},"modified":"2024-07-08T09:17:56","modified_gmt":"2024-07-08T09:17:56","slug":"2-days-a-week-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/2-days-a-week-dumbbell-workout","title":{"rendered":"2 Day Dumbbell Workout Plan PDF (Full-Body\/Split\/Hybrid)"},"content":{"rendered":"\n<p>Something is always better than nothing. So, doing dumbbell workouts, even two days a week, can help you build and maintain strength, mass, and physical appearance.<\/p>\n\n\n\n<p>In this article, I&#8217;ll show you how to program multiple 2-day dumbbell workout routines so you can train in an organized way and develop your physique.<\/p>\n\n\n\n<p><strong>Here are the workout plans you&#8217;ll see below:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2-Day Push\/Pull Dumbbell Routine<\/li>\n\n\n\n<li>Upper\/Lower 2-Day Split Dumbbell Workout<\/li>\n\n\n\n<li>2 Days a Week Full Body Dumbbell Workout<\/li>\n<\/ul>\n\n\n\n<p>I&#8217;ll also hand out a PDF containing all the programs that you can print and use whenever you hit the workout.<\/p>\n\n\n\n<p>Whether you&#8217;re a male or female, these routines will help you build lean mass, improve your aesthetics, and enhance your overall fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"push-pull-2-days-a-week-dumbbell-workout\"><strong>Push\/Pull 2 Day Split Dumbbell Workout<\/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\/2021\/11\/Push-Pull-Legs-Split.jpg\" alt=\"Push\/Pull Dumbbell Workout\" class=\"wp-image-5875\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-Split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-Split-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-Split-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This 2-day split involves doing <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-workout-and-exercises\" data-type=\"post\" data-id=\"9300\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>push exercises<\/strong><\/a> on day one and <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pull-workout-and-exercises\" data-type=\"post\" data-id=\"9732\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pull exercises<\/strong><\/a> on day two.<\/p>\n\n\n\n<p>The push day focuses on training the chest, shoulders, triceps, quads, and glutes, while the pull day involves training the back, biceps, forearms, hamstrings, and abs, ensuring your every muscle gets some work during a week.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"day-1-muscle-to-work-on-chest-shoulder-triceps-and-quads\">Day 1 &#8211; Chest, Shoulder, Triceps, and Quads<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Push Workout A<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dumbbell Squat:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Dumbbell Lunges:<\/strong> 2 sets x 10 reps per side<\/li>\n\n\n\n<li><strong>Incline Bench Press:<\/strong> 3 sets x 10-15 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Press<\/a>:<\/strong> 3 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Lateral Raises:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" rel=\"noreferrer noopener\">DB Skull Crusher<\/a>:<\/strong> 3 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Calf Raises:<\/strong> 3 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Hip Thrust:<\/strong> 3 sets x 10-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Push Workout B<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Front Squat:<\/strong> 3 sets of 12 to 15 reps<\/li>\n\n\n\n<li><strong>Incline Bench Press:<\/strong> 3 sets of 10 to 12 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=kZ-ReOdn2qk\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Overhead Triceps Extension<\/a><\/strong>: 3 sets of 12 to 15 reps<\/li>\n\n\n\n<li><strong>Overhead Press:<\/strong> 3 sets of 10 to 12 reps<\/li>\n\n\n\n<li><strong>Lateral Raises:<\/strong> 3 sets of 8 to 12 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-glute-exercises#1_Dumbbell_Glute_Bridge\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Glute Bridge<\/a>:<\/strong> 3 sets of 10 to 12 reps<\/li>\n<\/ul>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"so39S8SR\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-04-12T20:30:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Full Body Dumbbell Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"45-Minute Full Body Dumbbell Workout\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/so39S8SR-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/so39S8SR.mp4\" \/>\n\t<\/div>\n\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"day-2-muscle-to-work-on-back-biceps-and-hamstring\">Day 2 &#8211; Back, Biceps, and Hamstring<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pull Workout A<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Deadlift<\/a>:<\/strong> 3-4 sets x 6-8 reps<\/li>\n\n\n\n<li><strong>One-arm Dumbbell Row:<\/strong> 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Alternating Bicep Curl:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Spider\/Preacher Curl<em>:<\/em><\/strong> 2 sets x 8-10 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a>:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Superman Row: <\/strong>3 sets x 6-8 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" data-type=\"post\" data-id=\"3757\">Lying Leg Curl<\/a><\/strong>: 3 sets x 6-8 reps<\/li>\n\n\n\n<li><strong>Torso Curl:<\/strong> 3 sets x 8-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pull Workout B<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dumbbell Deadlift:<\/strong> 3-4 sets of 6 to 8 reps<\/li>\n\n\n\n<li><strong>Bent-over Row: <\/strong>3 sets of 8 to 12 reps<\/li>\n\n\n\n<li><strong>Reverse Fly:<\/strong> 2 sets of 8 to 10 reps<\/li>\n\n\n\n<li><strong>Standing Curl:<\/strong> 3 sets of 8 to 12 reps<\/li>\n\n\n\n<li><strong>Concentration Curl:<\/strong> 3 sets of 8 to 10 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-wrist-curls\" target=\"_blank\" rel=\"noreferrer noopener\">Wrist Curl<\/a>:<\/strong> 2 sets of 8 to 12 reps<\/li>\n\n\n\n<li><strong>Dumbbell Leg Curl:<\/strong> 3 sets of 8 to 10 reps<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-day-split-dumbbell-workout\"><strong>The 2 Day Dumbbell Upper Lower Split<\/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\/10\/Upper-Lower-Split-Routine-For-Mass.jpg\" alt=\"Dumbbell Upper Lower Split\" class=\"wp-image-5576\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Upper-Lower-Split-Routine-For-Mass.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Upper-Lower-Split-Routine-For-Mass-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/Upper-Lower-Split-Routine-For-Mass-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This two-day dumbbell program is great for those who want to train the upper and lower body separately in alternate sessions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"day-1-upper-body\">Day 1 &#8211; Upper Body<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Option A<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span style=\"font-size: inherit;\">Incline Bench Press<\/span><\/strong><span style=\"font-size: inherit;\"><strong>:<\/strong><\/span> 4 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Dumbbell Fly:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Lateral Raises<\/strong>: 3 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>Reverse Fly<\/strong>: 3 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>Bent-over Dumbbell Row:<\/strong> 3 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>Single-arm Triceps Extension:<\/strong> 3 sets x 10 reps per side<\/li>\n\n\n\n<li><strong>Alternating Biceps Curl:<\/strong> 3 sets x 10 reps per arm<\/li>\n\n\n\n<li><strong>Kneeling Dumbbell Chop:<\/strong> 3 sets x 10 reps on each side<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Option B<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dumbbell Deadlift<\/strong>: 4 sets x 6-8 reps<\/li>\n\n\n\n<li><strong>Bent-over Row<\/strong>: 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Biceps Curl:<\/strong> 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Flat Bench Press:<\/strong> 4 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Arnold Press:<\/strong> 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Facepull:<\/strong> 2 sets x 6-10 reps<\/li>\n\n\n\n<li><strong>Tricep Kickbacks\/One-arm Overhead Tricep Extension:<\/strong> 3 sets x 8-12 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"day-2-lower-body\">Day 2 &#8211; Lower Body<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Option A<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span style=\"font-size: inherit;\">Goblet Squat<\/span><\/strong>: 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>Front Lunges:<\/strong> 2 sets x 8 reps per leg<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-extension\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-extension\" rel=\"noreferrer noopener\">Leg Extension<\/a>:<\/strong> 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a>:<\/strong> 3 sets x 6-8 reps<\/li>\n\n\n\n<li><strong>Prone Leg Curl:<\/strong> 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>Step-up:<\/strong> 2 sets x 8 reps per leg<\/li>\n\n\n\n<li><strong>Glute Bridge:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Calf Raises<\/a>:<\/strong>&nbsp;3 sets x 15-20 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Option B<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sumo Squat:<\/strong> 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Reverse Lunges<\/strong>: 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Step-up<\/strong>: 2 sets x 6-10 reps<\/li>\n\n\n\n<li><strong>Single-Leg Deadlift<\/strong>: 3 sets x 6-8 reps<\/li>\n\n\n\n<li><strong>Hip Thrust<\/strong>: 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Calf Raises<\/strong>: 3 sets x 8-12 reps<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"full-body-dumbbell-2-day-workouts\"><strong>2 Day Full Body Dumbbell Workout Routine<\/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\/2022\/01\/2-Day-Dumbbell-Workout.jpg\" alt=\"Full Body 2 Day Dumbbell Workout\" class=\"wp-image-6910\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/2-Day-Dumbbell-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/2-Day-Dumbbell-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/2-Day-Dumbbell-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This dumbbell workout routine involves training the entire body in each of two sessions.<\/p>\n\n\n\n<p>It mostly includes <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-compound-exercises\" data-type=\"post\" data-id=\"4317\" target=\"_blank\" rel=\"noreferrer noopener\">compound exercises that work on multiple muscles<\/a> simultaneously and help train the entire body in a limited time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"day-1-upper-body\">Day 1 &#8211; Full Body Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Option A<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dumbbell Squat:<\/strong> 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>Flat Bench Press:<\/strong>&nbsp;3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Overhead Press<\/strong>: 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Lateral Raises:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Bent-over Rowing<\/strong>: 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Reverse Fly<\/strong>: 2 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>Lying Leg Curl:<\/strong> 3 sets x 6-8 reps<\/li>\n\n\n\n<li><strong>DB Reverse Crunches:<\/strong> 2 sets x 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout <strong>Option <\/strong>B<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sumo Squat:<\/strong>&nbsp;3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Step-up<\/strong>: 2 sets x 6-10 reps<\/li>\n\n\n\n<li><strong>Bench Press:<\/strong> 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Front Raises<\/strong>: 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Bent-over Rowing<\/strong>: 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Standing Oblique Twist:<\/strong> 3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Calf Raises<\/strong>: 3 sets x 8-12 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"day-2-lower-body\">Day 2 &#8211; Full Body Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Option<\/strong> <strong>A<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong style=\"font-size: inherit;\">Lunges:<\/strong><span style=\"font-size: inherit;\">&nbsp;3 sets x 8-10 reps<\/span><\/li>\n\n\n\n<li><strong>Romanian Deadlift: <\/strong>3 sets x 6-8 reps<\/li>\n\n\n\n<li><strong>One-arm Dumbbell Row:<\/strong> 3 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>Incline Bench Press:<\/strong> <span style=\"font-size: inherit;\">3 sets x 10-12 reps<\/span><\/li>\n\n\n\n<li><strong>Arnold Press:<\/strong> 3 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>Biceps Curl:<\/strong> 3 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>French Press:<\/strong> <span style=\"font-size: inherit;\">3 sets x 10-12 reps<\/span><\/li>\n\n\n\n<li><strong>Glute Bridge:<\/strong>&nbsp;3 sets x 8-12 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Option<\/strong> <strong>B<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Deadlift<\/strong>: 4 sets x 6-8 reps<\/li>\n\n\n\n<li><strong>One-arm Dumbbell Rowing<\/strong>: 3 sets x 8-10 reps<\/li>\n\n\n\n<li><strong>Flat Bench Press:<\/strong>&nbsp;4 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Arnold Press:<\/strong>&nbsp;3 sets x 8-10 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt Fly<\/a>:<\/strong>&nbsp;3 sets x 6-10 reps<\/li>\n\n\n\n<li><strong>One-arm Overhead Tricep Extension:<\/strong>&nbsp;3 sets x 8-12 reps<\/li>\n\n\n\n<li><strong>Romanian Deadlift<\/strong>: 3 sets x 8-12 reps<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Which Routine Should You Follow?<\/strong><\/h2>\n\n\n\n<p>I recommend starting with a full-body split, followed by push-pull, and then an upper-lower split.<\/p>\n\n\n\n<p>All three routines are effective and help you increase strength, build muscles, and improve overall fitness. So, you can do each of them for four weeks, then decide which works best for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>When Should You Increase Frequency?<\/strong><\/h2>\n\n\n\n<p>Exercising three to five times weekly is required to achieve decent results. So, whenever you get a chance, I suggest working out more than twice a week.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can You Build Muscle By Training Two Days Only?<\/strong><\/h2>\n\n\n\n<p>Working out two days a week is not enough to build muscles, whether you use dumbbells, barbells, or machines.<\/p>\n\n\n\n<p>A study suggests that the major muscle groups should be trained at least twice weekly to maximize muscle growth.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_6883\"><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_6883-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_6883-1\" 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\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" rel=\"noreferrer noopener\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy<\/a>: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007\/s40279-016-0543-8. PMID: 27102172.<\/span> And it can only be achieved if you work out more than two times a week.<\/p>\n\n\n\n<p>Another study suggested doing resistance training more frequently increases muscular hypertrophy in trained men.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_6883\"><a href=\"javascript:void(0)\"  title=\" Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Tiryaki-Sonmez G. Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men.&nbsp;J Strength Cond Res. 2015;29(7):1821-1829. doi:10.1519\/JSC.0000000000000970\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_6883-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_6883-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Tiryaki-Sonmez G. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\" rel=\"noreferrer noopener\">Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men<\/a>.&nbsp;J Strength Cond Res. 2015;29(7):1821-1829. doi:10.1519\/JSC.0000000000000970<\/span><\/p>\n\n\n\n<p>So, working out two days a week isn\u2019t enough, and it will take longer to see the visible results.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-day-dumbbell-workout-plan-pdf\"><strong>Download The 2-Day Dumbbell Only Workout PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-34fd5bf7-5038-47f2-8932-b3b79264dece\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/2-day-dumbbell-workout-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">2 day dumbbell workout PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/2-day-dumbbell-workout-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-34fd5bf7-5038-47f2-8932-b3b79264dece\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>I&#8217;ve designed a complete series of dumbbell workout programs. So, whenever you get more than two days, I recommend following these routines:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-day-dumbbell-workout-program\" data-type=\"post\" data-id=\"7191\" target=\"_blank\" rel=\"noreferrer noopener\">3 Day Dumbbell Workout to Build Strength and Shape<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-pull-workout-with-pdf\" data-type=\"post\" data-id=\"17882\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day Dumbbell Push Pull Workout to Get Aesthetic<\/a><\/li>\n<\/ul>\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\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" rel=\"noreferrer noopener\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy<\/a>: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007\/s40279-016-0543-8. PMID: 27102172.<\/div><\/li><li><span>2<\/span><div> Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Tiryaki-Sonmez G. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\" rel=\"noreferrer noopener\">Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men<\/a>.&nbsp;J Strength Cond Res. 2015;29(7):1821-1829. doi:10.1519\/JSC.0000000000000970<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Something is always better than nothing. So, doing dumbbell workouts, even two days a week, can help you build and maintain strength, mass, and physical appearance. In this article, I&#8217;ll show you how to program multiple 2-day dumbbell workout routines so you can train in an organized way and develop your physique. Here are the &#8230; <a title=\"2 Day Dumbbell Workout Plan PDF (Full-Body\/Split\/Hybrid)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/2-days-a-week-dumbbell-workout\" aria-label=\"Read more about 2 Day Dumbbell Workout Plan PDF (Full-Body\/Split\/Hybrid)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":25214,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"[]"},"categories":[256,119],"tags":[388,381],"class_list":["post-6883","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-dumbbell-exercises","tag-dumbbell-exercises","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6883","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=6883"}],"version-history":[{"count":20,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6883\/revisions"}],"predecessor-version":[{"id":25219,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6883\/revisions\/25219"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/25214"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=6883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=6883"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=6883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}