logo
BoostcampPNG
program poster

Frankoman's Dumbbell Only Split

by r/Fitness
verified coach
930 athletes joined

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

3.93
(12 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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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(12 ratings)
Only ratings with written feedback are displayed here.
3.93 / 5
Sara G.Age 33, Woman
9 days ago
9 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This was the perfect program to help me get back into weight training and exercise after having my 5th baby! Love the simplicity and not spending hours training. My body composition definitely improved and I got stronger. Happy with the experience and will repeat in the future.
DrewAge 32, Man
a month ago
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Very functional. Swapped out several exercises for other ones, especially on leg day. Also, instead of doing shoulders on leg day, I do a fourth day just for shoulders and extra bicep/tricep work. Making some great gains. Love the push day, getting a crazy pump. Thanks for the free program!
Show All Reviews