Whether you train at home or in the gym, you can perform dumbbell compound exercises to build strength, muscle, and endurance.
Compound exercises target multiple muscles simultaneously and help yield the same results as isolation exercises but in less time.
They are also suitable for all fitness enthusiasts, from beginners to experienced ones.
I’ve created a 6-week dumbbell compound workout plan for those who want to improve their physique at home without spending hours at the gym.
This program will help you scale your fitness to the next level and improve your cardiovascular health.
Program Summary
Routine Type | Full Body |
Suggested Program Duration | 12 weeks |
Sessions/week | Three |
Duration/session | 45 minutes |
Goal | Build Strength, Lean mass, and Endurance |
Target Gender | Male and Female |
Suitable age group | 16-45 years |
Equipment Needed | Dumbbells and an Adjustable Bench |
Full body compound dumbbell workout summary
6 Week Dumbbell Compound Workout Plan to Build Muscle
Do five minutes of cardio to increase your heart rate and oxygen supply and get your muscles ready to perform weight training. You can pick warm-up exercises from this list of cardio workouts.
Week 1
Monday
Wednesday
Friday
Week 2
Monday
Wednesday
Friday
Week 3
Monday
Wednesday
Friday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Power Maker | Total Body | 5 x 4 |
Sumo Cossack Squat | Legs and Glutes | 10 x 3 |
Incline Bench Press | Chest | 12 x 3 |
One-arm DB Row | Back | 10 x 3 |
Week 4
Monday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Dumbbell Deadlift | Quad | 10 x 3 |
Arnold Press | Shoulder | 10 x 3 |
Bent-Over Row | Back | 12 x 3 |
Deficit Pushups | Chest | 10 x 3 |
Wednesday
Friday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Squat to Calf Raise | Legs | 10 x 3 |
Dumbbell Swings | Full Body | 12 x 3 |
Incline DB Bench Press | Chest | 12 x 3 |
Dumbbell Pendlay Row | Back | 10 x 3 |
Week 5
Monday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Dumbbell Deadlift | Legs and Back | 10 x 3 |
Farmers Walk | Full Body | 15-sec x 3 |
Decline Floor Press | Chest, Glute, & LB | 12 x 3 |
Bent-over DB Row | Back | 12 x 4 |
Wednesday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Dumbbell Cluster | Full Body | 10 x 3 |
Bulgarian Split Squat | Legs & Glutes | 10 x 3 |
Deficit Pushups | Chest & Triceps | 10 x 3 |
Incline IYT Raises | Back & Shoulder | 5 x 4 |
Friday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Squat to Overhead Press | Total Body | 10 x 3 |
One-arm DB Row | Back | 10 x 3 |
Dumbbell Step-up | Lower Body | 10 x 3 |
Flat Bench Press | Chest | 12 x 3 |
Week 6
Monday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Lunges to Hammer Curl | Legs and Biceps | 5/side x 3 |
Pushup to Row | Upper Body | 5/side x 3 |
Clean and Press | Full Body | 10 x 3 |
Incline Plank Row | Posterior Chain | 10 x 3 |
Wednesday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Dumbbell Surrender | Full Body | 10 x 3 |
Diamond Push-Ups | Chest & Triceps | 10 x 3 |
Bridge Press | Chest, Glute, & LB | 8 x 3 |
Incline DB Chest Supported Row | Upper Trap & Rear Delt | 12 x 3 |
Friday
Exercise | Target Muscle | Reps x Sets |
---|---|---|
Power Maker | Total Body | 5 x 4 |
Sumo Cossack Squat | Legs and Glutes | 10 x 3 |
Incline Bench Press | Chest | 12 x 3 |
One-arm DB Row | Back | 10 x 3 |
Full Body Compound Dumbbell Workout Routine PDF
The Bottom Line
When your goal is to keep yourself fit and strong in the long run, you may want to try various kinds of exercises and workouts to improve your overall fitness, from strength and endurance to mass and flexibility.
You must try compound workout training at least once (only compound movements). They are great for targeting multiple muscles at once and developing strength, lean mass, and cardiovascular health.
If you train at home with limited equipment, you can do this 6-week dumbbell only compound workout to level up your fitness.
The workout will only take 30-45 minutes a session, three days a week. And it can easily fit into your busy schedule.
Once you complete this program, you can try this five day dumbbell split workout at home.