Build the Best Dumbbell Only Workout and Make Serious Gains
Build the Best Dumbbell Only Workout and Make Serious Gains
The concept of simplicity many times is forgotten. In a world of caramel, white mocha, chocolate chip frappucinos with 2 extra shots of espresso - shaken, not stirred - you'll be lucky to find a simple black coffee option on the menu.

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.

Related: Dumbbells

Building a Dumbbell Only Workout

Depending on the amount of time you have each week and your preferred training style, this dumbbell-only workout can be run as a full body routine, push-pull-legs hybrid, or as a full on bro split. 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 can help you sustain more focus within your workout by giving you a specific rep number to complete before moving on to the next workout.

How Much Weight?

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.

Exercise Selection

  • 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)
Dumbbell RowsBack
  • 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 Dumbbell Only Split

  • 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
Dumbbell Curls

Push-Pull-Legs Dumbbell Workout Hybrid

  • 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

Dumbbell Only Bro Split

  • 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

Serious Dumbbell Gains

Henry David Thoreau once stated,

"Simplicity, simplicity, simplicity! I say, let your affairs be as two or three, and not a hundred or a thousand."

This workout plan was designed with that outlook in mind, 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.

Choose your exercises, grab your dumbbells, hit your 50 reps and it's on to the next one: As simple as that.

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