Dumbbells are up there with the best exercise equipment there is. No matter what your fitness goals happen to be, the dumbbells can help you get there; with the right dumbbell workout plan of course. Finding one that uses them to the best of their capability, however, is not always the easiest thing to master.

We’ve put together this 6-week dumbbell workout plan to help you on your way to better fitness, whether that’s at home or at the gym, all with the use of the mighty dumbbell. Let's break it down.

The Structure

The 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 in the least number of workouts. The maximises progress in the minimum time period.

For a quick break down, there are 3 different workouts for each type of workout, spanning the 6 weeks. That’s 3 Push, 3 Pull and 3 Leg workouts, just for clarity. They tend to advance every 2 weeks to keep you on your toes and progressing as much as possible. Once the 6 weeks are up, change up the weights and go again. The workout grows with you, so it’s not one to overlook!

The Dumbbell Workout Plan

The workouts change every 2 weeks for maximum progress. They get a little harder each time and ensure that you’re nailing your progress every single time. Let’s go.

 

Couple doing a dumbbell workout

 

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 4&5

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

 

 

woman doing a dumbbell bench press

 

Push

Weeks 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

 

 

Woman doing goblet squats

 

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

WK 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

 

 

Check out the NHS guidelines for exercise for any further information, or get in touch on social media!

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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.