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6 Week Beginners Dumbbell Workout Plan
Dumbbells are up there with the best exercise equipment there is. No matter your fitness goals, dumbbells can help you get there... with the right dumbbell workout plan, of course. We’ve put together a 6 week dumbbell workout plan for beginners, helping you to get fitter and stronger. Let's go.
Want to move fast? Jump to the right section below.
The Workout Structure
This dumbbell workout plan is structured with the push-pull legs split in mind. That's the case for a lot of workout plans, as it's one of the single most effective ways to hit all of the necessary muscle groups, maximising progress in the minimum time period.
For a quick break down, there are three different workouts for each type of workout, spanning over the course of six weeks. That’s three-push, three pull and three leg workouts. They tend to advance every two weeks to keep you on your toes and encourage as much progress as possible. Once the six weeks are up, change up the weights and go again. This workout grows with you!
The Dumbbell Workout Plan
The exercises in this dumbbell workout plan change every two weeks for maximum progress. They get a little harder each time!
Click on the exercise for a video demonstration!

Pull | |||
Week 1 & 2 | |||
Muscle group | Exercise | Reps | Rest |
Back | Single Arm Rows | 3x10 | 45 Seconds |
Dumbbell Deadlift | 3x10 | 45 Seconds | |
Shrugs | 3x10 | 45 Seconds | |
Biceps | Hammer Curl | 3x10 | 45 Seconds |
Standard Curls | 3x10 | 45 Seconds | |
Week 3 & 4 | |||
Muscle group | Exercise | Reps | Rest |
Back | Bent Row | 3x10 | 45 Seconds |
Dumbbell Deadlift | 3x10 | 45 Seconds | |
Rear Delt Flyes | 3x10 | 45 Seconds | |
Farmers Walk | 3x10 | 45 Seconds | |
Biceps | Hammer Curl | 3x10 | 45 Seconds |
Concentration Curl | 3x10 | 45 Seconds | |
Week 5 & 6 | |||
Muscle group | Exercise | Reps | Rest |
Back | Renegade Rows | 3x10 | 45 Seconds |
Dumbbell Deadlift | 3x10 | 45 Seconds | |
Farmers Walk | 3x10 | 45 Seconds | |
Rear Delt Rows | 3x10 | 45 Seconds | |
Biceps | Hammer Curl | 3x10 | 45 Seconds |
Concentration Curls | 3x10 | 45 Seconds | |

PushWeeks 1 & 2 | |||
Muscle group | Exercise | Reps | Rest |
Chest | Chest Press | 4x12 | 45 Seconds |
Dumbbell Flyes | 4x12 | 45 Seconds | |
Straight Arm Pullover | 4x12 | 45 Seconds | |
Shoulders | Shoulder Press | 4x12 | 45 Seconds |
Front Raise | 4x12 | 45 Seconds | |
Lateral Raise | 4x12 | 45 Seconds | |
Triceps | Overhead Extensions | 4x12 | 45 Seconds |
Close Grip Bench | 4x12 | 45 Seconds | |
Week 3 & 4 | |||
Muscle group | Exercise | Reps | Rest |
Chest | Decline Bench Press | 4x12 | 45 Seconds |
Incline Bench Press | 4x12 | 45 Seconds | |
Flyes | 4x12 | 45 Seconds | |
Incline Flyes | 4x12 | 45 Seconds | |
Shoulders | Shoulder Press | 4x12 | 45 Seconds |
Front Raise | 4x12 | 45 Seconds | |
Lateral Raise | 4x12 | 45 Seconds | |
Triceps | Mule Kicks/Kickbacks | 4x12 | 45 Seconds |
Close Grip Bench | 4x12 | 45 Seconds | |
Week 5 & 6 | |||
Chest | Decline Bench Press | 4x12 | 45 Seconds |
Incline Bench Press | 4x12 | 45 Seconds | |
Flyes | 4x12 | 45 Seconds | |
Pullovers | 4x12 | 45 Seconds | |
Shoulders | Arnold Press | 4x12 | 45 Seconds |
Front Raise | 4x12 | 45 Seconds | |
Lateral Raise | 4x12 | 45 Seconds | |
Triceps | Skull Crushers | 4x12 | 45 Seconds |
Close Grip Bench | 4x12 | 45 Seconds |

Legs | |||
Week 1 & 2 | |||
Goblet Squats | 4x12 | 45 Seconds | |
Deadlifts | 4x12 | 45 Seconds | |
Lunges | 4x12 | 45 Seconds | |
Lateral Lunges | 4x12 | 45 Seconds | |
Calf Raises | 4x12 | 45 Seconds | |
Week 3 & 4 | |||
Goblet Squats | 4x12 | 45 Seconds | |
Single-Leg Deadlifts | 4x12 | 45 Seconds | |
Reverse Lunges | 4x12 | 45 Seconds | |
Lateral Lunges | 4x12 | 45 Seconds | |
Seated Calf Raises | 4x12 | 45 Seconds | |
Week 5 & 6 | |||
Split Squats | 4x12 | 45 Seconds | |
Single-Leg Deadlifts | 4x12 | 45 Seconds | |
Lunges W/ Pass | 4x12 | 45 Seconds | |
Lateral Lunges | 4x12 | 45 Seconds | |
Seated Calf Raises | 4x12 | 45 Seconds |
Find the full exercise playlist here:
Download the plan here:
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.