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Frankoman's Dumbbell Only Split

by r/Fitness
verified coach
743 athletes joined

A dumbbell only workout program for home or the gym that will pack on muscle mass for beginners.

3.90
(8 ratings)

PROGRAM DESCRIPTION

Are you searching for a simple, effective way to exercise at home using just dumbbells? We understand that not everyone wants to invest in costly fitness equipment. Our workout plan is designed for you! All you need are some dumbbells and an adjustable bench. Suitable for beginners and those at an intermediate level, this routine is straightforward and efficient. If you happen to have a pull-up bar, we recommend incorporating chin-ups or wide-grip pull-ups into your back exercises for added benefit!

This is a 3 day workout program. You'll want to have at least one rest day between your workout days. A sample schedule is:

  • Monday - Chest and Triceps

  • Tuesday - Rest

  • Wednesday - Back and Biceps

  • Thursday - Rest

  • Friday - Legs and Shoulders

  • Saturday - Rest

  • Sunday - Rest

This routine was designed by Frankoman from team Muscle & Strength and is published on the r/fitness Wiki as a recommended routine. Please refer to the full program guide from Muscle & Strength for more details.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Skull Crusher
3
12 reps
5
Tricep Kickback
3
12 reps
6
Overhead Extension (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
1
12 reps
10 reps
8 reps
6 reps
2
Bent Over Row (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
3
Pullover (Dumbbell)
1
1
12 reps
10 reps
4
Incline Curl (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Hammer Curl
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
2
Step-Up (Weighted)
3
12 reps
3
Squat (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
4
Stiff Leg Deadlift (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
5
Seated Calf Raise
1
1
15 reps
12 reps
6
Standing Calf Raise
1
1
12 reps
10 reps
7
Standing Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
8
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
9
Reverse Fly
1
2
12 reps
10 reps
10
Shrug (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
WHAT PEOPLE ARE SAYING(8 ratings)
Only ratings with written feedback are displayed here.
3.90 / 5
Thijs V.Age 38, Man
a month ago
3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
The program doesn't provide how much weight to use. It isn't dumbells only and the third day has 10 exercises which is much more than the other two days. I haven't gained any strength or muscle yet.
Isaac GresserAge 40, Man
2 months ago
7 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
I ran this 6 days in a row repeating it twice a week and resting on the 7th day. I have been blowing up since. Wish it had a little more ab focus but it still rocks
Show All Reviews