Workouts · Weekly plans

5-Day Dumbbell Body-Part Split for Beginners

A simple 5-day-a-week dumbbell training plan for beginners. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Day	Workout
Monday	Dumbbell Chest Workout for Beginners
Tuesday	Dumbbell Back Workout for Beginners
Wednesday	Dumbbell Legs Workout for Beginners
Thursday	Dumbbell Shoulders Workout for Beginners
Friday	Dumbbell Arms Workout for Beginners

Rest at the weekend; keep your steps up.

How to run this plan

Follow it for 8–12 weeks before changing it.
Write down your weights and reps, and try to beat them a little each week.
Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
Every 6–8 weeks, take an easier week with lighter weights.

Monday: Dumbbell Chest Workout for Beginners

Dumbbell Bench Press animated demonstration

Dumbbell Bench Press3 × 10Chest

Dumbbell Flyes animated demonstration

Dumbbell Flyes3 × 10Chest

Incline Dumbbell Bench With Palms Facing In animated demonstration

Incline Dumbbell Bench With Palms Facing In3 × 10Chest

Bent-Arm Dumbbell Pullover animated demonstration

Bent-Arm Dumbbell Pullover3 × 10Chest

Around The Worlds animated demonstration

Around The Worlds3 × 10Chest

Tuesday: Dumbbell Back Workout for Beginners

Pullups animated demonstration

Pullups3 × 10Lats

One-Arm Dumbbell Row animated demonstration

One-Arm Dumbbell Row3 × 10 / sideUpper & Mid Back

Middle Back Shrug animated demonstration

Middle Back Shrug3 × 10Upper & Mid Back

Hyperextensions With No Hyperextension Bench animated demonstration

Hyperextensions With No Hyperextension Bench3 × 10Lower Back

Scapular Pull-Up animated demonstration

Scapular Pull-Up3 × 10Traps

Wednesday: Dumbbell Legs Workout for Beginners

Dumbbell Lunges animated demonstration

Dumbbell Lunges3 × 10 / sideQuads

Stiff-Legged Dumbbell Deadlift animated demonstration

Stiff-Legged Dumbbell Deadlift3 × 10Hamstrings

Split Squat with Dumbbells animated demonstration

Split Squat with Dumbbells3 × 10 / sideQuads

Vertical Swing animated demonstration

Vertical Swing3 × 10Hamstrings

Dumbbell Seated One-Leg Calf Raise animated demonstration

Dumbbell Seated One-Leg Calf Raise3 × 15Calves

Thursday: Dumbbell Shoulders Workout for Beginners

Side Lateral Raise animated demonstration

Side Lateral Raise3 × 10Shoulders

Reverse Flyes animated demonstration

Reverse Flyes3 × 10Shoulders

Seated Dumbbell Press animated demonstration

Seated Dumbbell Press3 × 10Shoulders

Power Partials animated demonstration

Power Partials3 × 10Shoulders

Dumbbell Scaption animated demonstration

Dumbbell Scaption3 × 10Shoulders

Friday: Dumbbell Arms Workout for Beginners

Dumbbell Bicep Curl animated demonstration

Dumbbell Bicep Curl3 × 10Biceps

Standing Dumbbell Triceps Extension animated demonstration

Standing Dumbbell Triceps Extension3 × 10Triceps

Standing One-Arm Dumbbell Curl Over Incline Bench animated demonstration

Standing One-Arm Dumbbell Curl Over Incline Bench3 × 10 / sideBiceps

Tricep Dumbbell Kickback animated demonstration

Tricep Dumbbell Kickback3 × 10Triceps

Dumbbell Lying Pronation animated demonstration

Dumbbell Lying Pronation3 × 15Forearms

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