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Frankoman's Dumbbell Only Split

by r/Fitness
verified coach
1,133 athletes joined

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

3.94
(17 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!

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(17 ratings)
Only ratings with written feedback are displayed here.
3.94 / 5
Riley M.Age 29, Man
6 days ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Definitely a great intro program for those new to lifting! I used this more as a “core” of my workout program. I tried to double up on the exercises, going through each set twice per workout. I also added in fitness classes and rock climbing, and am trying for 6 days a week rather than 3. But I’ve put on a good bit of muscle, and I’ve gained a lot of strength! Even with significant modifications, I can definitely say that this program will help you gain strength and put on muscle!
AmeliaAge 22, Woman
22 days ago
2 weeks complete
More than expected strength gains
More than expected muscle gains
Marginal modifications
I used this program as a way to get into a consistent routine as before I never stuck with weightlifting. I'm a lot more comfortable in the gym now and with using weights. After my third week I'm confident I've gained enough strength to move to barbells. I've gained muscle in my biceps and shoulders, not as much in my triceps and back, and I do find the leg/shoulder day to be very long but overall I thought it was a good program. Would definitely recommend for someone just wanting to get comfortable and familiar with working out and using various equipment.
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This is a 3 day workout program. You'll want to have at least one rest day between your workout days to allow the muscles to grow and recover from the workouts. 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.