Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kiel DiGiovanni, Co-founder
FACT CHECKED
If you usually train with barbells, perhaps the single best alteration you can make to your training is to use dumbbells only. Dumbbells offer different stimuli while allowing the same movements, making them a simple alteration that yields awesome benefits.
Now, there's nothing wrong with barbell training at all; we love it! However, too many people often overlook the dumbbell (even we're guilty sometimes!) That's why we're laying out this 12-week dumbbell workout program for free so that you can see what dumbbell training is all about!
Here's a 12-week dumbbell workout plan designed to increase strength, build muscle mass, and improve overall conditioning.
Who Should Use This 12 Week Dumbbell Workout Plan?
We are designing this so that virtually anyone can use it. That said, we're looking at two groups:
- People training at the gym
- People training at home
1. Gym Dumbbell Workout Program
The first group is for lifters looking for new stimuli to inject into their training program. For many lifters, the barbell is the primary piece of equipment, and many people get stuck using it. Now, we absolutely love the barbell, so there's nothing wrong with that at all.
However, using variation can easily enhance your training adaptations while keeping things interesting. Seriously, it can feel like you're brand new to training sometimes! Therefore, this program would be perfect for you.
That said, it will use some periodization, which requires a change in weights. Further, it uses a lot of dumbbell exercises, so having a complete set is optimal.
In addition, it uses some variation in exercises in a block format, exposing you to more dumbbell exercises.
2. Home Dumbbell Workout Program
At the same time, this program would work great for anyone lifting at home. Your primary setback would be a smaller range of dumbbells. If that's you, you can use the same plan but just work until failure rather than a set rep scheme.
If you are working out from home, we suggest you get a dumbbell set if possible. Look at the movements, decide what range would work best, and get the most options.
This can also include travelers or those using a hotel gym. Now, you're probably not traveling for 12 weeks (if you are, what do you do? and are you hiring!?), but you can easily use just a portion. At the very least, use it for some inspiration.
What's The Difference Between Barbells And Dumbbells?
This section will discuss some barbell vs dumbbell training differences. We will not address every detail but will primarily focus on the most critical issues affecting your training.
Dumbbells Might Be Better For Hypertrophy
We want to be careful with this, as people love to take headlines out of context and make sweeping conclusions. To be clear, the barbells and dumbbells are great at building muscle. However, going deeper, we can find evidence that dumbbells may have the upper edge due to the instability factor.
If you look at a barbell being lifted, it's performed with two arms, at least the upper body. This allows a person to more easily stabilize the load as they lift, which is one of the reasons you can lift more weight.
On the other hand, when we look at the dumbbell, each hand holds a dumbbell, meaning there are fewer contact points and greater instability. This instability causes an increase in muscle activation, which would theoretically lead to greater muscle growth.¹
In addition, many exercises generally have a larger range of motion.
Harder To Load Load Lower Body Exercises
It's significantly harder to load the lower body with the dumbbell compared to using the barbell, at least on many exercises. This has nothing to do with the harder exercise but how you can load the exercise. For example, a 225-lb barbell squat is achievable for anyone to hit with proper training.
However, this means that a person would need to hold 112.5 dumbbells in each hand, hoist them up to their shoulders, or hold them down to their side. Some people might be able to do a couple of reps, but the grip, comfortability, or other muscles will likely be the reason for stopping rather than your legs.
This isn't true for every exercise, but the lower body training will look different.
Dumbbells Generally Use Lighter Loads
One aspect of dumbbell training is that, in general, you'll use lighter loads. By "lighter," we're referring to the percent of 1RM simply because heavier loads are harder to get into position.
For example, you must follow your bench press for strength and lift your 3RM with dumbbells. If your bench press is 225 lbs, 90% of your 1RM would be around 200 lbs, meaning you need to lift 100lb dumbbells in each hand and yank them up to the initial starting point.
Now, this is easier when you have a lifting partner, but 5 reps is generally the heaviest load you see when performing dumbbell exercises. However, you still need to worry about the grip giving out.
Larger Range Of Motion
Generally speaking, dumbbells allow a greater range of motion with movements. This applies to not just the range of motion of the exercise but also biomechanically. For example, you can use a neutral grip on the shoulder press and bring your elbows forward more; this is great for anyone with shoulder impingement.
We could apply this to many different examples, but basically, your movement patterns give you more options. For this reason, dumbbells are often used for people in rehab or who have mobility issues.
Special Variables To Your Dumbbell Workout Program
We will now explain the overall layout of your dumbbell program and any particular circumstances you need to be aware of.
Upper/Lower Body Split
This program utilizes a four-day upper/lower split. On two days, you'll focus on training the entire upper body while focusing on the lower body the other two days.
With that said, your upper body training days will be more dense. Therefore, you'll notice we use more supersets these days to get your work done while shortening your gym time.
Your straps will likely become more useful on your lower body days as you'll be using heavier loads.
Day Of Conditioning
The fifth day will be primarily conditioning. It will contain some strength movements, but they are more full-body movements that you will use with lighter loads, such as Thrusters and Renegade rows. Further, it will also contain more core work than the other training days.
Variety
This program will use a bit of variety, more so than we may usually use. This is to add more stimuli and expose you to more dumbbell movements. However, your main movements will stay the same, so the variety will come with some of the accessory movements.
Lifting Straps
Lifting straps are among the most overused pieces of gym equipment. People use them to support a weak grip rather than build gripping strength. Further, they will sometimes even be used for pressing movements, which is needlessly dangerous and provides no benefits.
However, when used strategically, they definitely provide benefits. This is especially true when doing so much dumbbell work, as you're holding the load more often. Still, straps will help increase your grip strength, although they don't completely eliminate the need for your grip.
Your 12-Week Dumbbell Workout Plan
We will now discuss the details of your 12-week training program. It will consist of a 4-day upper/lower split and an optional 5-day day focused on full-body conditioning.
Your program will use three four-week blocks. Each block will vary the rep ranges for the exercise while also using some different exercises. Now, this doesn't mean every exercise will be different.
"Code Explanation"
Here are some explanations of some of the instructions you'll see.
- 1 Drop Set (After the last set): After your last set, drop the weight 30-40% and continue until failure
- As heavy as possible: These are movements that use little body English and aren't the most strict. Therefore, we really want you to try and use heavy loads, assuming you're performing good reps.
- +Failure: This implies you're doing two exercises. However, it is not necessarily a superset. You'll perform the first exercise and immediately train the second one until failure. If needed, you can use a lighter load. Or, as with the lateral raise and front raise, you could perform the lateral raise, drop a dumbbell, and then use one for the front raise.
- *Supersets : You'll perform groups of supersets based on the number of asterisk marks.
Weeks 1-4
Your first 4 weeks! This will lay the base of your dumbbell training.
Session 1
| EXERCISE | SETS | REPS |
| DB Squat | 4 | 6 + 1 dropset |
| DB RDL | 3 | 6-8 |
| Bulgarian Split Squat | 3 | 8-10 |
| Pile Squat | 3 | 10-12 |
| DB Calf Raises | 2 | 15-20 |
| Suitcase Carry | 3 | 30sec/hand |
Session 2
| EXERCISE | SETS | REPS |
| DB Incline Bench | 4 | 6 + 1 dropset |
| Kroc Row | 3 | 8-10 (heavy) |
| DB Push-up* | 3 | Failure |
| Helms Row* | 3 | 8-10 |
| Chest Fly** | 2 | 8-12 |
| Reverse Fly** | 2 | 8-12 |
| Overhead Triceps Ext.*** | 3 | 8-12 |
| Hammer Curls*** | 3 | 8-12 |
| Lateral Raises**** | 3 | 8-12 |
| Front Raises**** | 3 | Failure |
Session 3
| EXERCISE | SETS | REPS |
| DB Deadlift | 4 | 6 + 1 dropset |
| Hells Elevated Goblet Squat | 3 | 6-8 |
| Stiff Leg DB Deadlift | 3 | 8-10 |
| Walking DB Lunges | 1 | 50 |
| DB Front Squat | 2 | 15-20 |
| DB Calf Raises | 2 | 15-20 |
Session 4
| EXERCISE | SETS | REPS |
| Bent Over DB Row (double) | 3 | 6-8 + 1 dropset |
| Standing DB Shoulder Press | 3 | 6-8 |
| DB Flat Bench Press | 3 | 8-10 |
| DB Pullover* | 3 | 8-10 |
| Incline DB Row* | 3 | 8-10 |
| DB Skullcrusher** | 3 | 8-12 |
| DB Incline Spider Curl** | 3 | 8-12 |
| DB Lateral Raises*** | 3 | 8-12 |
| DB Front Raises*** | 3 | 8-12 |
Session 5
| EXERCISE | SETS | REPS |
| DB Farmer Carry | 5 | 30sec |
| Single Arm DB Snatch | 3 | 10/arm |
| DB Thrusters* | 3 | 10 |
| Renegade Rows* | 3 | 10 |
| DB Frankenstein Walk | 5 | 20sec |
| DB Goblet March | 1 | 100 steps |
| DB Burpee | 3 | 10 |
Weeks 5-8
You'll change up some of the exercises and loads for the next four weeks. You'll notice that you'll do a variation on many exercises, such as incline chest flys. Further, your loads will be a bit lighter on most exercises.
Session 1
| EXERCISE | SETS | REPS |
| DB Squat | 4 | 10 |
| DB Romanian Deadlift | 3 | 8-10 |
| DB Bulgarian Split Squat | 3 | 10-12 |
| DB Pile Squat | 3 | 10-12 |
| DB Calf Raises | 2 | 15-20 |
| Db Suitcase Carry | 3 | 10sec/hand |
Session 2
| EXERCISE | SETS | REPS |
| DB Flat Bench | 4 | 6 + 1 dropset |
| DB Kroc Rows (single) | 3 | 10-12 |
| DB Z Press* | 3 | 8-10 |
| DB Squeeze Press* | 3 | 8-10 |
| DB Pedlay Row | 3 | 8-10 + 1 dropset |
| DB Incline Chest Fly** | 2 | 8-12 |
| DB Incline Reverse Fly** | 2 | 8-12 |
| DB Incline Curl*** | 3 | 8-12 |
| DB Overhead Tricep Extension*** | 3 | 8-12 |
Session 3
| EXERCISE | SETS | REPS |
| DB Deadlift | 3 | 10 |
| DB Kickstand Squat | 3 | 6-8/leg |
| DB B-Stance RDL | 3 | 8-10/leg |
| DB Walking Lunges | 1 | 50 |
| DB Heel Raised Goblet Squat | 2 | 15-20 |
| DB Calf Raises | 2 | 8-12 |
Session 4
| EXERCISE | SETS | REPS |
| DB Shoulder Press* | 3 | 6 |
| DB Push Press* | 3 | Failure |
| DB Bent Over Row (underhand grip) | 3 | 6-8 + 1 dropset |
| DB Incline Bench Press | 3 | 10-12 |
| DB Hip Row | 3 | 10-12 |
| DB Close Grip Tricep Press** | 3 | 10-12 |
| DB Chest Supported Shrug** | 3 | 10-12 |
| DB Skullcrushers*** | 3 | 10-12 |
| DB Incline Spider Curl*** | 3 | 10-12 |
Session 5
| EXERCISE | SETS | REPS |
| DB Farmer Carry | 5 | 20sec |
| DB Devil Press | 5 | 10 |
| DB Thruster* | 3 | 10 |
| DB Renegade Row* | 3 | 10 |
| DB Frankenstein Walk | 5 | 10sec |
| DB Overhead March | 1 | 100 steps |
| DB Burpee | 3 | 10 |
Weeks 9-12
Your last four weeks will reuse much of what you did in the first four weeks. However, some new exercises, such as the single-arm push press and some weights, will also change.
For some of the exercises, you'll use a 5 x 5 rep scheme, which is the heaviest in this program.
Session 1
| EXERCISE | SETS | REPS |
| DB Squat | 5 | 5 + 1 dropset |
| DB RDL | 3 | 6-8 + 1 dropset |
| Bulgarian Split Squat (bodyweight) | 3 | 6-8 + 1 dropset |
| DB Pile Squat | 3 | 10-12 |
| DB Calf Raise | 2 | 15-20 |
| DB Suitcase Carry | 3 | 30sec |
Session 2
| EXERCISE | SETS | REPS |
| DB Incline Bench | 4 | 6 + 1 dropset |
| Kroc Row | 3 | 8-10 (heavy) |
| DB Push-up* | 3 | Failure |
| Helms Row* | 3 | 8-10 |
| Chest Fly** | 2 | 8-12 |
| Reverse Fly** | 2 | 8-12 |
| Overhead Triceps Ext.*** | 3 | 8-12 |
| Hammer Curls*** | 3 | 8-12 |
| Lateral Raises**** | 3 | 8-12 |
| Front Raises**** | 3 | Failure |
Session 3
| EXERCISE | SETS | REPS |
| DB Deadlift | 4 | 6 + 1 dropset |
| DB Heels Elevated Goblet Squat | 3 | 6-8 + 1 dropset |
| Stiff Leg DB Deadlift | 3 | 8-10 |
| Walking DB Lunges | 1 | 50 |
| DB Front Squat | 2 | 15-20 |
| DB Calf Raises | 3 | 8-12 |
Session 4
| EXERCISE | SETS | REPS |
| DB Single Arm Press | 3 | 6 |
| Bent Over DB Row | 3 | 6-8 + 1 dropset |
| DB Flat Bench Press | 3 | 8-10 + 1 dropset |
| DB Single Arm Pendlay Row | 3 | 6-8 |
| DB Skullcrushers* | 3 | 8-12 |
| DB Incline Spider Curl* | 3 | 8-12 |
| DB Lateral Raises** | 3 | 8-12 |
| DB Front Raise** | 3 | Failure |
Session 5
| EXERCISE | SETS | REPS |
| DB Farmer Carry | 5 | 10sec |
| Single Arm DB Snatch | 3 | 10/arm |
| DB Thrusters* | 3 | 10 |
| DB Renegade Rows* | 3 | 10 |
| DB Frankenstein Walk | 5 | 30sec |
| DB Goblet Squat | 1 | 100 steps |
| DB Burpee | 3 | 10 |
Progressing On This Program
Progressing on this program will be just like any other program. The only difference is that you will have a "restart" every four weeks. Regardless, you'll adjust your weights then continue.
You'll use a load that keeps you in the given rep range every week. Then, you'll increase the load weekly, and once you can perform the number of sets with the top reps, you'll increase the load again. This is the clearcut path of using progressive overload to get stronger and build more muscle.
Now, this does not mean you must perform every rep in the range. For example, let's say you're doing an exercise with 3 x 8-10. The first week, you perform 3 x 8. Then, the next week, you find you can do 3 x 10; you'll then jump up in weight.
This may also mean that if you start on some exercises towards the bottom of the rep range, you might just work on increasing the reps over the weeks. That's fine, as the main goal is to increase the overall load.
Rest Periods
Let's talk about rest periods real quick. For your first couple exercises of each session, for your big compound movements, generally, the first 2 exercises of each session, give yourself 2:00.
Then, for your other compound exercises, 1:30 should work well.
Last, give yourself 1:00-1:30 for smaller compounds and isolations.
Now, for supersets, things will be a bit different. You'll rest the same amount of time in between each exercise using the following time frames.
- Compound Exercises: 45-1:00 seconds
- Isolation Exercises: 30 seconds
Finding Weights
You will need to find the proper weights for many of these movements. This is especially true at first, as you may not be too familiar with them. With that said, you can give yourself an extra set during the big movements of weeks 1, 5, and 9, basically at the beginning of each four-week period. That might give you more time to find an appropriate weight to use. For example, you could perform a ramp-up.
For example, let's say you're doing dumbbell squats 4 x 6. You're not exactly sure what weight to use, so you start with 30lbs;
- 30lbs x 12
- 40lbs x 10
- 50lbs x 8
- 60lbs x 6
- 60lbs x 6
- 60lbs x 6
So here, you did 6 sets. This can vary depending on how you feel, but the point is that you can use a little extra time. If you choose, you can rest shorter during the first couple of sets.
Deload Weeks
If you'd like, you can take a deload between each block. To do this, you could simply drop the loads by 40-50% and perform the same program.
Or, one other option is to use a quasi-deload to find weights for the next block. For this, you would basically do what we just spoke about but with ramping the loads each set. The main difference is it would be more structured and done with intent, with you only performing one set at your top weight.
Let's say you're performing an exercise with 4 sets. You would then purposefully use 4 sets to ramp up to the appropriate weight. However, you would only use the reps prescribed. For example, let's say you need to find your weight for 5 x5 on the third block. You know you could use somewhere between 50-70lb dumbbells. You could do something like this:
- 20lb x 5
- 30lb x 5
- 40lb x 5
- 50lb x 5
- 60lb x 5
This will decrease the stress as you'll only have one truly hard set, but it also allows you to find your weight for the next 4 weeks. Again, you should have a pretty good idea of what you can do after you've trained with dumbbells for a while, but this is a good option for someone who might want a deload but doesn't want to do a full deload.
Get Ready To See Changes With This Dumbbell Workout Plan
If you've never used dumbbells before, you'll see some crazy changes to your body with this 12-week workout program. The dumbbell provides a new stimulus to your muscles, and it'll feel like you have just started working out again.
This program will introduce you to awesome dumbbell exercises while simultaneously building strength and mass. After this program, we're sure you'll have a new respect for the dumbbell and will almost definitely make use of it as a regular part of your training.
Check out our full collection of dumbbell workouts!
References
- Saeterbakken, Atle H., and Marius S. Fimland. “Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses.” Journal of Strength and Conditioning Research, vol. 27, no. 7, July 2013, pp. 1824–1831, https://doi.org/10.1519/jsc.0b013e318276b873.
Garett Reid
Author