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FREE 12-WEEK PLAN

Dumbbell-Only Workout Plan.

A free dumbbell-only workout plan to build muscle at home — every exercise, sets, reps, and 12-week progression, no machines needed.

Upper / Lower · 4 days/week · intermediate · Dumbbells only

01Upper A
Dumbbell Bench Press
Chest
4 × 6–10
One-Arm Dumbbell Row
Back
4 × 6–10
Incline Dumbbell Press
Upper chest
4 × 6–10
Dumbbell Pullover
Lats
4 × 6–10
Dumbbell Lateral Raise
Side delts
3 × 10–12
Dumbbell Curl
Biceps
3 × 10–12
02Lower A
Goblet Squat
Quads
4 × 6–10
Dumbbell Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Walking Lunge
Quads
4 × 6–10
Dumbbell Stiff-Leg Deadlift
Hamstrings
3 × 10–12
Dumbbell Calf Raise
Calves
3 × 10–12
Weighted Sit-Up
Core
3 × 10–12
03Upper B
Dumbbell Bench Press
Chest
4 × 6–10
One-Arm Dumbbell Row
Back
4 × 6–10
Incline Dumbbell Press
Upper chest
4 × 6–10
Dumbbell Pullover
Lats
4 × 6–10
Dumbbell Lateral Raise
Side delts
3 × 10–12
Dumbbell Curl
Biceps
3 × 10–12
04Lower B
Goblet Squat
Quads
4 × 6–10
Dumbbell Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Walking Lunge
Quads
4 × 6–10
Dumbbell Stiff-Leg Deadlift
Hamstrings
3 × 10–12
Dumbbell Calf Raise
Calves
3 × 10–12
Weighted Sit-Up
Core
3 × 10–12

How the 12 weeks work.

  • Each week, beat last week — one more rep, or a little more weight.
  • When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
  • Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
  • Finish on a deload: week 12 is your planned easier week — same moves, lighter loads — so you end the program recovered.
  • Twelve weeks, one program. At the end, you'll have the numbers to prove it.

Or skip the math

These rules are exactly what the GainBlocks app runs for you. Every exercise opens with your last top set and today's target — "Last time: 77.5 × 10. Take 80." — and every hard set you log fills blocks on your weekly board. You walk in, see the number, lift it.

See how the progression works

Your plan's ready. Or skip the schedule entirely.

This plan works — if you never miss a day. GainBlocks takes the other route: every muscle gets a weekly set target, one hard set fills one block, and you train on whatever days you can. Fill the board before Monday and the volume adds up either way.

Download GainBlocks — free 7-day trial

Or have us email your plan instead:

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