PlanByWeek

Dumbbell Only Workout Plan

12 weeks·4 days / wk·upper lower·dumbbells

Weeks
12
Sessions
48
Peak week
80 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 758 hard sets58 sets

  1. Mon

    Oct 5

    Upper (strength)

    58 min
    ExerciseSets×RepsLoad
    Dumbbell bench press3 × 10RPE 7
    One-arm dumbbell row3 × 10RPE 7
    Standing dumbbell press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Dumbbell lateral raise1 × 12–15RPE 8.5
    Dumbbell curl1 × 12–15RPE 8.5
    Dumbbell overhead extension1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Goblet squat4 × 10RPE 7
    Single-leg dumbbell RDL3 × 8–12RPE 8
    Dumbbell reverse lunge2 × 12–15RPE 8.5
    Single-leg dumbbell RDL2 × 12–15RPE 8.5
    Single-leg dumbbell calf raise2 × 12–15RPE 8.5
    Dead bug2 × 12–15RPE 8.5

  3. Thu

    Oct 8

    Upper (volume)

    55 min
    ExerciseSets×RepsLoad
    Standing dumbbell press3 × 10RPE 7
    Pull-up3 × 10RPE 7
    Dumbbell floor press3 × 8–12RPE 8
    Chest-supported dumbbell row2 × 8–12RPE 8
    Dumbbell rear-delt fly1 × 12–15RPE 8.5
    Hammer curl1 × 12–15RPE 8.5
    Dumbbell kickback1 × 12–15RPE 8.5

  4. Fri

    Oct 9

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    Dumbbell Romanian deadlift3 × 10RPE 7
    Dumbbell front squat3 × 8–12RPE 8
    Dumbbell hip thrust2 × 12–15RPE 8.5
    Dumbbell step-up2 × 12–15RPE 8.5
    Single-leg dumbbell RDL2 × 12–15RPE 8.5
    Dumbbell side bend2 × 12–15RPE 8.5

Weeks 2–12 locked

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02Block 1, week 2: RPE 860 hard sets60 sets
03Block 1, week 3: RPE 963 hard sets63 sets
04Deload: 60% loads, fewer sets38 hard sets38 sets
05Block 2, week 1: RPE 765 hard sets65 sets
06Block 2, week 2: RPE 868 hard sets68 sets
07Block 2, week 3: RPE 971 hard sets71 sets
08Deload: 60% loads, fewer sets42 hard sets42 sets
09Block 3, week 1: RPE 774 hard sets74 sets
10Block 3, week 2: RPE 877 hard sets77 sets
11Block 3, week 3: RPE 980 hard sets80 sets
12Test week: rep-max check + deload48 hard sets48 sets

The numbers

About this plan

A 4-day upper lower split aimed at muscle growth: this dumbbell only workout plan lasts 12 weeks and cycles 4 session types. 58 to 80 weekly sets, passing 68 sets in week 6.

Upper (strength) opens week 1 with Dumbbell bench press 3 × 10, then One-arm dumbbell row 3 × 10, of 58 sets that week. 22 movements, 744 sets in total, main lifts in 10/8/6-rep waves. With dumbbells only, RPE sets the load across all 744 sets.

Lighter upper lower weeks come in week 4 (38 sets) and week 8 (42 sets), and week 12 closes at 48 sets.

Block averages climb 60 → 68 → 77 sets a week.

The opening month: 58, 60, 63, 38 sets. The closing month goes 74 → 77 → 80 → 48 sets. Week 1 exercises include Dumbbell bench press, One-arm dumbbell row, Standing dumbbell press, Pull-up and Dumbbell lateral raise. Per session that is 14.5 sets in week 1 and 20 in week 11. The mid-plan weeks 5–7 hold 65, 68 and 71 sets.

Questions

FAQ

How many sets a week is the dumbbell only workout plan?

From 58 to 80 hard dumbbells sets a week; 744 over 12 weeks.

How is the dumbbell only workout plan laid out?

4 dumbbells sessions a week; 744 sets over 12 weeks, starting at 58.

What equipment does the dumbbell only workout plan need?

No — dumbbells covers all 22 exercises and 744 sets.

When are the deload weeks in the dumbbell only workout plan?

2 deloads, in weeks 4 and 8 of 12, before the week-12 check.

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