You’ve gotta have a dumbbell workout plan in your arsenal.
I love my pair of 20-pound dumbbells. Actually, I love my 15-pounders, too. For me, I usually use them to supplement my typical workouts in the gym, but after going through COVID, sometimes I’ll train at home for weeks on end.
While I believe the fastest, most effective way to building muscle and losing fat is traditional weight training, bodyweight or minimal equipment workouts can still create serious results. You don’t need to go to the gym to get fit. You can do a lot with a little, and this plan is all you need.
And if you’ve been following HFP for a while now, you’re very well aware that a large majority of weight management is diet. Still confused about food? Check out this piece on intuitive eating for lean muscle. It’s a solid, straight-forward, no-bs, layman’s guide to your body on food and how to figure it out for yourself.
Now, back to that pair of two dumbbells. The following plan will help you build muscle, lose fat, and increase your endurance in under an hour. Read on.
Now, back to that pair of two dumbbells. The following plan will help you build muscle, lose fat, and increase your endurance in under an hour. Read on.
How the 2-dumbbell workout plan works
Plan 1 is 4 days. Plan 2 is 3 days.
The 4 day plan is broken into splits of upper body and lower body. After you work one part of the body it has chance to recover the next day as you work the other. Cardio is optional, depending on how you physically feel and how well you’re seeing results.
The 3 day plan is broken into full body splits with a day of rest in between each of them. This is probably the best option for complete beginners as we train the entire body and have ample amount of rest. However, intermediates can easily add more reps, rounds, or reduce the rest to make this one serious challenge. More on that below.
If you’re more interested in bodyweight training, check our 10 best bodyweight workouts for building muscle and losing weight
Both plans, the 4-day and the 3-day will incorporate the three following techniques:
Circuits: all of the workouts will consist of a series of exercises in which you will perform one after the other with no rest (unless you need a little bit because you’re gassed). The purpose of this is to elevate your heart rate to increase the caloric burn. The overall goal is to move through the circuit or circuits as quickly as possible with good form.
Slow eccentrics: Eccentrics are a focus on the lowering or returning of the weight. When you lower a curl down, that’s the eccentric. When you curl the weight up, that’s the concentric. Slow eccentrics increase the intensity of an exercise by recruiting more muscle fibers. You’ll see what we mean when you start doing them. There will be specified exercises listed with “eccentric” before the name.
Statics: Statics are a pause in the finish spot of the exercise. To us the same example as above with the curl, when the weight is at the top, you’ll hold it there and squeeze for a prescribed amount of time. This is another great way to add variety into your workouts, especially when you’re limited with the amount of resistance you can use. There will be specified exercises listed with “static” before the name. Hold the last rep of the exercise for as long as possible.
The Benefits of Dumbbell Workouts
Dumbbell workouts are fantastic for several reasons. They’re versatile, allowing you to target multiple muscle groups for overall muscle mass enhancement. Adjustable dumbbells offer the flexibility to vary your resistance as you progress, making them suitable for all fitness levels. Whether you’re looking to build muscle or burn fat, dumbbells are a convenient and effective tool.
Maximizing Muscle Growth with Dumbbells
To capitalize on muscle growth, focus on exercises that work multiple muscle groups simultaneously. This approach, known as compound movements, includes exercises like dumbbell squats and deadlifts. They help increase muscle mass and improve functional strength. Additionally, varying your training volume – the number of sets and reps – can stimulate different aspects of muscle growth and endurance.
Tips for Maintaining Proper Form and Safety
Proper form is crucial for effective training and injury prevention. Especially for beginners, working with a personal trainer, even virtually, can provide valuable guidance. Key tips include keeping your core tight during exercises, ensuring your back is straight during movements like the bent-over row, and always controlling the weight during lifts to maintain muscle engagement.
Incorporating Dumbbells into Full Body Workouts
Dumbbells are not just for isolated exercises; they can be incorporated into dynamic full-body workouts. Use them in movements like the squat to press (thruster) to work both the lower and upper body simultaneously. Exercises like the dumbbell clean and press engage the entire body, providing a comprehensive workout that builds strength and improves cardiovascular fitness.
Building a Dumbbell Workout Routine
Creating an effective dumbbell workout routine involves balancing exercises for different muscle groups. Ensure you’re targeting both the upper and lower body evenly throughout the week. Incorporate dynamic movements for overall fitness and core exercises for stability and posture. This balanced approach ensures comprehensive development and reduces the risk of muscle imbalances.
Related: 35+ free workout plans for different goals and ability levels
The 4-day 2-dumbbell workout plan
Day 1: Upper Body
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1A. Eccentric DB push-up x10
1B. DB alternating bent-over row x10 (each side)
1C. Pull-up/chin-up x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
2A. DB hammer curl x10
2B. DB neutral-grip shoulder press x10
2C. Incline close-grip push-up x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
3A. Lying leg raise x10
3B. Superman x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
Day 2: Lower Body
1A. Eccentric DB squat x10
1B. DB reverse lunge x10 (each side)
1C. DB single-leg deadlift x10
2A. Plank shoulder tap x10 (each side)
2B. Glute bridge x10
Rest 45-60 seconds. Repeat for 3,5,7, or 10 rounds
Day 3: OFF/Cardio
Day 4: Upper Body
1A. Pull-up/chin-up x10
1B. Eccentric DB bent-over row x10 (both arms)
1C. Eccentric DB floor press x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
2A. Static DB side lateral raise x10
2B. DB open-palm curl x10
2C. DB lying tricep extension x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
3A. DB plank row x10
3B. Traditional sit-up x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
Day 5: Lower Body
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1A. Eccentric DB front squat x10
1B. Eccentric DB Bulgarian split squat x10 (each side)
1C. DB single-leg deadlift x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
2A. Traditional sit-up x10
2B. Single-leg glute bridge x10 (each side)
Rest 45-60 seconds. Repeat for 3-5 rounds.
Day 6: OFF/Cardio
Day 7: OFF/Cardio
In week two, attempt 11 or 12 reps per exercise. Or add an additional round.
The 3-day 2-dumbbell workout plan
Day 1: Full Body
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1A. DB thruster x 10
1B. Single-leg DB deadlift x10
1C. Traditional sit-up x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
2A. DB push-up x10
2B. Pull-up/chin-up x10
2C. DB reverse lunge x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
3A. DB side lateral raise x10
3B. DB alternating bent-over row x10
3C. DB front squat x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
Day 2: OFF/Cardio
Day 3: Full Body
1A. DB push-up and row x 10
1B. Pull-up/chin-up x10
1C. Plank shoulder tap x10 (each side)
Rest 45-60 seconds. Repeat for 3-5 rounds.
2A. DB front squat x10
2B. DB single-leg deadlift x10
2C. Lying leg raise x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
3A. DB neutral-grip shoulder press x10
3B. DB hammer curl x10
3C. Jump/hop squat x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
Day 4: OFF/Cardio
Day 5: Full Body
1A. DB squat+curl+press x 10
1B. DB push-up x10
1C. Traditional sit-up x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
2A. DB reverse lunge x10
2B. DB high pull x10
2C. DB open-palm curl x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
3A. Pull-up/chin-up x10
3B. DB alternating bent-over row x10
3C. Close-grip/diamond push-up x10
Rest 45-60 seconds. Repeat for 3-5 rounds.
Day 6: OFF/Cardio
Day 7: OFF
How to progress with the 2-dumbbell workout plan?
If you’re feeling it’s time to crank up the intensity a bit (and you should from week-to-week) in some way or another. You can easily do the following three things:
Add more rounds: start by adding 1 round to each of the circuits, then maybe 2 or 3.
More reps: Instead of going with the prescribed 10 reps, bump that up to 11, 12, 13+, whatever you can do.
Less rest: If you’re really just turning into a workout machine, drop the rest periods. Get even faster. Make your heart pound!
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