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Beginner54 days24 workouts

Home Dumbbell Workout Program for Men

An 8-week home program using only dumbbells and the floor. 3 workouts a week (Mon/Wed/Fri), 24 workouts in total. A push/pull/legs split adapted to home equipment: chest + triceps → back + biceps → legs + shoulders. 5 exercises per workout, 3–4 sets of 10–15 reps. You'll need dumbbells and a flat surface (a bench or a stool).

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 17 sets

Week 1, Mon — Chest + Triceps (dumbbells)

  • Flat Dumbbell Bench Press
    Chest
    • 10 kg × 10 reps
    • 10 kg × 10 reps
    • 10 kg × 10 reps
    • 10 kg × 10 reps
  • Incline Dumbbell Bench Press
    Chest
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
  • Incline Dumbbell Flyes
    Chest
    • 6 kg × 12 reps
    • 6 kg × 12 reps
    • 6 kg × 12 reps
  • Seated Dumbbell Triceps Extension
    Arms
    • 8 kg × 12 reps
    • 8 kg × 12 reps
    • 8 kg × 12 reps
  • Twisting Sit-Up on Incline Bench
    Abs
    • 15 reps
    • 15 reps
    • 15 reps

Locked: 23 workouts

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Day 35 exercises · 17 sets
  • One-Arm Dumbbell Row — Back
  • Hyperextension — Back
  • Incline Dumbbell Biceps Curl — Arms
  • Twisting Sit-Up on Incline Bench — Abs
  • Lying Leg Raise on Incline Bench — Abs
Day 55 exercises · 17 sets
  • Dumbbell Lunges — Legs
  • Seated Dumbbell Press — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Dumbbell Front Raise (Front Delts) — Shoulders
  • Twisting Sit-Up on Incline Bench — Abs
Day 85 exercises · 17 sets
  • Flat Dumbbell Bench Press — Chest
  • Incline Dumbbell Bench Press — Chest
  • Incline Dumbbell Flyes — Chest
  • Seated Dumbbell Triceps Extension — Arms
  • Twisting Sit-Up on Incline Bench — Abs
Day 105 exercises · 17 sets
  • One-Arm Dumbbell Row — Back
  • Hyperextension — Back
  • Incline Dumbbell Biceps Curl — Arms
  • Twisting Sit-Up on Incline Bench — Abs
  • Lying Leg Raise on Incline Bench — Abs
Day 125 exercises · 17 sets
  • Dumbbell Lunges — Legs
  • Seated Dumbbell Press — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Dumbbell Front Raise (Front Delts) — Shoulders
  • Twisting Sit-Up on Incline Bench — Abs
Day 155 exercises · 17 sets
  • Flat Dumbbell Bench Press — Chest
  • Incline Dumbbell Bench Press — Chest
  • Incline Dumbbell Flyes — Chest
  • Seated Dumbbell Triceps Extension — Arms
  • Twisting Sit-Up on Incline Bench — Abs

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