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.


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  1. The Workout Structure
  2. The Dumbbell Workout Plan

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!

Couple doing a dumbbell workout

Pull

   

Week 1 & 2

   
Muscle groupExerciseRepsRest
BackSingle Arm Rows3x1045 Seconds
 Dumbbell Deadlift3x1045 Seconds
 Shrugs3x1045 Seconds
BicepsHammer Curl3x1045 Seconds
 Standard Curls3x1045 Seconds
    

Week 3 & 4

   
Muscle groupExerciseRepsRest
BackBent Row3x1045 Seconds
 Dumbbell Deadlift3x1045 Seconds
 Rear Delt Flyes3x1045 Seconds
 Farmers Walk3x1045 Seconds
BicepsHammer Curl3x1045 Seconds
 Concentration Curl3x1045 Seconds
    

Week 5 & 6

   
Muscle groupExerciseRepsRest
BackRenegade Rows3x1045 Seconds
 Dumbbell Deadlift3x1045 Seconds
 Farmers Walk3x1045 Seconds
 Rear Delt Rows3x1045 Seconds
BicepsHammer Curl3x1045 Seconds
 Concentration Curls3x1045 Seconds
    
woman doing a dumbbell bench press

Push

Weeks 1 & 2

   
Muscle groupExerciseRepsRest
ChestChest Press4x1245 Seconds
 Dumbbell Flyes4x1245 Seconds
 Straight Arm Pullover4x1245 Seconds
ShouldersShoulder Press4x1245 Seconds
 Front Raise4x1245 Seconds
 Lateral Raise4x1245 Seconds
TricepsOverhead Extensions4x1245 Seconds
 Close Grip Bench4x1245 Seconds
    
    

Week 3 & 4

   
Muscle groupExerciseRepsRest
ChestDecline Bench Press4x1245 Seconds
 Incline Bench Press4x1245 Seconds
 Flyes4x1245 Seconds
 Incline Flyes4x1245 Seconds
ShouldersShoulder Press4x1245 Seconds
 Front Raise4x1245 Seconds
 Lateral Raise4x1245 Seconds
TricepsMule Kicks/Kickbacks4x1245 Seconds
 Close Grip Bench4x1245 Seconds
    

Week 5 & 6

   
ChestDecline Bench Press4x1245 Seconds
 Incline Bench Press4x1245 Seconds
 Flyes4x1245 Seconds
 Pullovers4x1245 Seconds
ShouldersArnold Press4x1245 Seconds
 Front Raise4x1245 Seconds
 Lateral Raise4x1245 Seconds
TricepsSkull Crushers4x1245 Seconds
 Close Grip Bench4x1245 Seconds
Woman doing goblet squats

Legs

   

Week 1 & 2

   
 Goblet Squats4x1245 Seconds
 Deadlifts4x1245 Seconds
 Lunges4x1245 Seconds
 Lateral Lunges4x1245 Seconds
 Calf Raises4x1245 Seconds
    
    

Week 3 & 4

   
 Goblet Squats4x1245 Seconds
 Single-Leg Deadlifts4x1245 Seconds
 Reverse Lunges4x1245 Seconds
 Lateral Lunges4x1245 Seconds
 Seated Calf Raises4x1245 Seconds
    

Week 5 & 6

   
 Split Squats4x1245 Seconds
 Single-Leg Deadlifts4x1245 Seconds
 Lunges W/ Pass4x1245 Seconds
 Lateral Lunges4x1245 Seconds
 Seated Calf Raises4x1245 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.