Build Serious Muscle with Only Dumbbells

We are a society that strives for endless options. We become intrigued when we are presented with another choice that we didn’t have before. We want that option to ‘upgrade’ or ‘add additional items’ because many of us think NEW and MORE is better.

The same thing occurs within the realm of health and fitness: A new diet plan, a new exercise program, a new piece of equipment. For us fitness freaks we sometimes find ourselves looking for another option or the latest and greatest workout routine because we think adding more options into the equation is going to produce better results.

At times we may find ourselves forgetting about the basics of fitness and the true simplicity of it all. Rather than complicating things week after week, take a step back and take a look at your fitness journey as something simple.

That’s what this Dumbbell-Only workout split is all about: Simplicity.

Build Serious Muscle with Only Dumbbells

With this workout we are keeping it simple. No bars. No machines. No plates. No complicated pieces of equipment that you may not feel comfortable using. This workout is all about you, a bench, and a set of dumbbells. If you have the ability to bend down and pick up a set of dumbbells then you possess the ability to crush this workout to your fullest potential.

This workout plan was designed with a simplistic outlook, giving you the options to choose your exercises and workout plan, but keeping the equipment and rep style as simple as possible. Not a thousand different options, but simply two or three.

This dumbbell focused routine will help you build muscle from head to toe. This workout is great for the beginner lifter looking to build muscle in a simple, raw manner with minimal equipment. This plan is also perfect for anyone with a home gym that doesn’t have an array of extravagant equipment.

The ‘Dumbbells Only’ Workout

Depending on the amount of time you have each week and your preferred training style, this dumbbells only workout can be run as a full body routine, push-pull-legs hybrid, or as a single muscle group workout routine. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. By using a rep goal style of training the intensity is elevated and will help you sustain more focus within your workout by giving you a specific rep number to complete before moving on to the next workout.


For all of these exercises use a weight that you can perform 8-10 reps comfortably with. The short rest periods and rep goal system within this workout will make each set after the first more difficult, but stick with that weight and don’t move onto the next movement until you’ve finished your 50 reps.

Build Serious Muscle with Only Dumbbells


Flat Bench Dumbbell Press
• Incline Bench Dumbbell Press
• Dumbbell Flyes (Flat or Incline)
• Single Arm Dumbbell Press
Weighted Push-Ups (dumbbell resting on your upper back)

• Dumbbell French Press
Dumbbell Skull Crushers
• Dumbbell Triceps Kickbacks
• Weight Diamond Push-Ups (arms close with hands touching in a diamond position)

• Two Arm Dumbbell Rows
• Single Arm Dumbbell Rows
Dumbbell Deadlifts
• Renegade Dumbbell Rows

Standing Dumbbell Curls
• Incline Bench Dumbbell Curls
• Dumbbell Hammer Curls
• Single-Arm Concentration Curls
Single-Arm Spider Curls

• Dumbbell Military Press
Arnold Press
• Side Lateral Raise
• Bent Over Rear Dumbbell Flyes
Dumbbell Front Raises

• Goblet Squats
• Walking Lunges
• Straight Leg Dumbbell Deadlifts
Lying Dumbbell Hamstring Curl
• Standing Calf Raises (stand on the bench while holding the dumbbells in each hand)

Full-Body Workout Routine

Rep Goal: 50 Reps for each movement
Rest Time between sets: 60 seconds

Day 1
– Two Chest Movements
– One Triceps Movement
– Two Shoulder Movements
– One Back Movement
– Two Leg Movements

Day 2
– Two Back Movements
– Two Bicep Movements
– One Shoulder Movement
– One Triceps Movement
– One Leg Movement

Day 3
– One Chest Movement
– One Back Movement
– One Bicep Movement
– Two Leg Movements

Push-Pull-Legs Hybrid Workout Routine

Rep Goal: 50 Reps for each movement
Rest Time between sets: 60 seconds

Day 1 – PUSH
– 3 Chest Movements
– 3 Triceps Movements

– 3 Back Movements
– 3 Bicep Movements

– 3 Shoulder Movements
– 3 Leg Movements

Single Muscle Workout Routine

Rep Goal: 50 Reps for each movement
Rest Time between sets: 60 seconds

Day 1 – Chest
– 4 Chest Movements

Day 2 – Back
– 4 Back Movements

Day 3 – Arms
– 3 Bicep Movements
– 3 Triceps Movements

Day 4 – Shoulders
– 4 Shoulder Movements

Day 5 – Legs
– 4 Leg Movements

Brently Rousset

Brently Rousset is an INBA Men's Physique Novice champion and is currently studying to become a certified personal trainer. Fitness has been a part of his life since he was a kid from basketball to surfing to now bodybuilding. Brently is passionate about spreading his knowledge and experience to beginner lifter's looking to start their own fitness journey. He plans on competing for his pro card on the Men's Physique stage within the next year. Brently's true passion is writing and providing others with exercise, nutrition, and lifestyle advice.

You can reach out to Brently and connect with him on the following sites:

Twitter: @BrentlyRousset
Facebook: brentlyrousset
Instagram: @thebrentness

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