{"id":9786,"date":"2022-07-11T21:21:51","date_gmt":"2022-07-11T15:51:51","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9786"},"modified":"2022-07-11T21:21:58","modified_gmt":"2022-07-11T15:51:58","slug":"dumbbell-and-bodyweight-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/dumbbell-and-bodyweight-workout-plan","title":{"rendered":"7-Day Dumbbell and Bodyweight Workout Plan For Muscle Gain"},"content":{"rendered":"\n<p>This article is for you if you work out at home with little to no equipment. In this article, I&#8217;ve shared a practical and easy-to-follow dumbbell and bodyweight workout plan that will help you train systematically, build your strength and muscles, and sculpt your physique. <\/p>\n\n\n\n<p>So, if you&#8217;re looking for a straightforward, convenient, and effective dumbbell and bodyweight workout routine, you can save this program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary of Bodyweight and Dumbbell Workout Plan<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Routine Type<\/td><td>Split Workout<\/td><\/tr><tr><td>Program Goal<\/td><td>Increase Strength and Size<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginners to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Frequency <\/td><td>Five times a week<\/td><\/tr><tr><td>Recommended Supplement<\/td><td><a href=\"https:\/\/products.thefitnessphantom.com\/best-whey-protein-supplements\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Whey Protein Isolate<\/a><\/td><\/tr><tr><td>Workout PDF<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/dumbbell-and-bodyweight-workout-routine-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Download Program<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional information:<\/strong><\/p>\n\n\n\n<p>1) <strong>Equipment Needed<\/strong>: You need a set of light to heavy dumbbells and a flexible workout bench to perform exercises efficiently.<\/p>\n\n\n\n<p>2) <strong>Core Workout<\/strong>: You can do the <a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">10-min abdominal exercise<\/a> once or twice a week to forge your core.<\/p>\n\n\n\n<p>3)<strong> Session Duration<\/strong>: A workout session can be 45 to 60 minutes long.<\/p>\n\n\n\n<p>4)<strong> Expected Program Duration<\/strong>: You can use this dumbbell and bodyweight workout program for 12 to 16 weeks to see the significant results.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dumbbell and Bodyweight Workout Plan Schedule<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Bodyweight-and-Dumbbell-Workout.jpg\" alt=\"Bodyweight and Dumbbell Workout plan\" class=\"wp-image-9799\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Bodyweight-and-Dumbbell-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Bodyweight-and-Dumbbell-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/Bodyweight-and-Dumbbell-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\"><li><strong>Monday:<\/strong> Chest and Arms<\/li><li><strong>Tuesday<\/strong>: Legs and Shoulders<\/li><li><strong>Wednesday<\/strong>: Back and Arms<\/li><li><strong>Thursday<\/strong>: OFF<\/li><li><strong>Friday<\/strong>: Chest and Shoulder<\/li><li><strong>Saturday<\/strong>: Legs and Back<\/li><li><strong>Sunday<\/strong>: OFF<\/li><\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Monday: Chest and Arms<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Push-ups<\/td><td>10-15<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises#1_Flat_Dumbbell_Chest_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Bench Press<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#1_Dumbbell_Incline_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB Bench Press<\/a><\/td><td>8-12<\/td><td>3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home#1_Chair_Dips\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Dips<\/a><\/td><td>10-15<\/td><td>3<\/td><td>90-sec<\/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\">Dumbbell French Press<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Single-arm_Dumbbell_Triceps_Kickback\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Kickback<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#2_Alternate_Dumbbell_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Alternate Dumbbell Curl<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#6_Alternate_Dumbbell_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Hammer Curl<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Tuesday: Legs and Shoulders<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#5_High_Knees\" target=\"_blank\" rel=\"noreferrer noopener\">High Knees<\/a><\/td><td>10-12<\/td><td>2<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#1_Standard_Dumbbell_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Squat<\/a><\/td><td>12-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=0UNUyN5IbNw\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Step-up<\/a><\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Dumbbell RDL<\/a><\/td><td>6-10<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-shoulder-workout#2_Pike_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Pike Pushup<\/a><\/td><td>8-12<\/td><td>2<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#2_Dumbbell_Overhead_press\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Overhead Press<\/a><\/td><td>12-15<\/td><td>3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raises<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"3708\" rel=\"noreferrer noopener\">Dumbbell Rear Delt Raises<\/a><\/td><td>8-12<\/td><td>3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Wednesday: Back and Arms<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=bHO0A4ZF_Zg\" target=\"_blank\" rel=\"noreferrer noopener\">Australian Pullup<\/a><\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/knB5Q4FN4ck\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Dumbbell Row<\/a><\/td><td>10-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-bicep-dumbbell-workout#7_Dumbbell_Seal_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Seal Row<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#1_I-Y-T_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight IYT Raises<\/a><\/td><td>8-10<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XtU2VQVuLYs\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Diamond Pushup<\/a><\/td><td>10-12<\/td><td>2<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms#7_Single-arm_Dumbbell_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Tricep Extension<\/a><\/td><td>10-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#5_Incline_Alternated_Dumbbell_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Bicep Curl<\/a><\/td><td>8-12<\/td><td>3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#1_Dumbbell_Concentration_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Concentration Curl<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Friday: Chest and Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/mvNcSF-nXg4\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Push-ups<\/a><\/td><td>8-12<\/td><td>2<\/td><td>2 min<\/td><\/tr><tr><td>Incline DB Bench press<\/td><td>10-12<\/td><td>3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises#3_Flat_Dumbbell_Chest_fly\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Fly<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" data-type=\"post\" data-id=\"3489\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>8-12<\/td><td>2<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#4_Dumbbell_Front_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Front Raises<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=21NdvM9pY9g\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-arm Lateral Raises<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Rear Delt Fly<\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#10_Dumbbell_Shoulder_Shrugs\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Shrugs<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Saturday: Legs and Back<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-deadlift#1_Conventional_Dumbbell_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Deadlift<\/a><\/td><td>6-10<\/td><td>3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-beginners#2_Dumbbell_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lunges<\/a><\/td><td>8-12<\/td><td>2<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#2_Dumbbell_Sumo_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Sumo Squat<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Lying Dumbbell Leg Curl<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise#1_Incline_I-Y-T_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell IYT Raises<\/a><\/td><td>6-8<\/td><td>3<\/td><td>2 min<\/td><\/tr><tr><td>Dumbbell Bent-over Row<\/td><td>10-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pull-workout-and-exercises#10_Dumbbell_Face_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Facepull <\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Takeaway<\/strong><\/h2>\n\n\n\n<p>The combination of bodyweight and dumbbell exercises gives you more exercise options and enables you to train efficiently. <\/p>\n\n\n\n<p>You can design a workout program on your own or you can use the above one. The above bodyweight and dumbbell workout plan is a four-week training program to get you in shape. You don&#8217;t need much equipment, so it&#8217;s easy to follow. It is designed for anyone looking to improve strength, endurance, muscle mass, and body composition.<\/p>\n\n\n\n<p>To maximize your results, you should take care of a few things, such as progressive overload, nutrition, and muscle recovery. You&#8217;ll gain strength and muscles quickly if you follow all these things.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This article is for you if you work out at home with little to no equipment. In this article, I&#8217;ve shared a practical and easy-to-follow dumbbell and bodyweight workout plan that will help you train systematically, build your strength and muscles, and sculpt your physique. So, if you&#8217;re looking for a straightforward, convenient, and effective &#8230; <a title=\"7-Day Dumbbell and Bodyweight Workout Plan For Muscle Gain\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/dumbbell-and-bodyweight-workout-plan\" aria-label=\"Read more about 7-Day Dumbbell and Bodyweight Workout Plan For Muscle Gain\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9798,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[110],"tags":[381],"class_list":["post-9786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9786","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=9786"}],"version-history":[{"count":13,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9786\/revisions"}],"predecessor-version":[{"id":9802,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9786\/revisions\/9802"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9798"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=9786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=9786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=9786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}