12 reviews for Frankoman's Dumbbell Only Split
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.
Sara G.
Woman, 339 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
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.
Drew
Man, 323 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
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!
Natalia S.
Woman, 357 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Wanted to get back into weight lifting after almost a decade away and was looking for something to just get my feet wet. I'm on week 8 and I'm very pleased! The routine was easy to do with the equipment I had at home with a few minor modifications. I definitely feel stronger and am starting to see muscle definition taking shape.
Sean S.
Man, 313 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I think adding some form of cardio during the week is very beneficial. I am only able to lift 2x/week, but even so, I really enjoyed this program!
Thijs V.
Man, 383 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
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 Gresser
Man, 407 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
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
Man, 34
10 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Good program. Started this after not working out for a while. Ate well, gained 4KG and significant amount of muscles
Conner B.
Man, 283 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Gained 20lbs with this program in 4 months. Diet and weight room before the year were crap. This helped me stay on track.
wasibul haque M.
Man, 1710 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
im ectomorph, so my goal is to pack on size, by the end of the workout im 63, my biceps, shoulders, chest have had the most improvement, this is a good program i expect more programs like this from the trainer
Frank Albanese
Man, 538 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Great program. Loved the grouping of body parts. Saw definite results. Will be doing this program again.