Full Week Workout Plan at Home With Dumbbells (No Gym Needed)

Your 7-Day Home Dumbbell Workout Plan

No gym? No problem. This full week workout plan at home with dumbbells is the same schedule I share in my most popular YouTube video on the Buddy Fitness channel, with over 10 million views. It trains every major muscle group once a week, is beginner friendly, and works whether your goal is muscle gain, fat loss or healthy weight gain.

All you need is a pair of dumbbells, a mat and some space at home. Below you will find the weekly schedule, every exercise for each day, and my tips to get the best results. The full video is linked at the end of this post.

Weekly Workout Schedule at Home

• Monday: Chest

• Tuesday: Back

• Wednesday: Biceps (and forearms)

• Thursday: Triceps and Abs

• Friday: Shoulders

• Saturday: Legs

• Sunday: Rest

This is a one-muscle-per-day split. Because each muscle gets a full week to recover, you can train it hard on its day and still feel fresh by the next session.

Day 1 (Monday): Chest Workout at Home

• Push-ups

• Incline push-ups

• Decline push-ups

• Dumbbell scoop

• Dumbbell fly (on the floor)

Start with regular push-ups, then change the angle with incline and decline push-ups to hit the lower and upper chest. Finish with dumbbell scoops and floor flyes to stretch and squeeze the chest.

Day 2 (Tuesday): Back Workout at Home

• Pull-ups (wide grip)

• Dumbbell deadlift

• Bent over dumbbell row

• Dumbbell shrug

If you do not have a pull-up bar, do an extra set of bent over rows instead. Keep your back straight in deadlifts and rows to protect your lower back.

Day 3 (Wednesday): Biceps and Forearm Workout

• Dumbbell bicep curl

• Dumbbell hammer curl

• Dumbbell reverse curl

• Dumbbell concentration curl

• Seated dumbbell wrist curl (forearms)

Day 4 (Thursday): Triceps and Abs Workout

• Triceps bench dips

• Close grip push-ups

• Dumbbell overhead extension

• Dumbbell skull crushers

• Dumbbell bent-over kickback

For abs, pick any 4 of these exercises: crunches, sit-ups, bicycle crunches, lying knee raises, lying leg raises, V-ups, hanging leg raises, weighted Russian twist, oblique crunches, side plank and elbow plank.

Day 5 (Friday): Shoulder Workout at Home

• Dumbbell shoulder press

• Dumbbell front raise

• Dumbbell lateral raise

• Dumbbell bent over lateral raise

• Seated dumbbell Arnold press

• Dumbbell Scott press

Day 6 (Saturday): Leg Workout at Home

• Dumbbell squats

• Walking lunges

• Dumbbell lunges

• Dumbbell split squat

• Step-ups

• Dumbbell hip thrust

• Dumbbell calf raise

Day 7 (Sunday): Rest Day

Rest is when your muscles actually grow. Sleep 7 to 8 hours, drink enough water and eat enough protein on your rest day too.

Sets, Reps and Tips for Best Results

• As a general guide, beginners can do 3 sets of 10 to 12 reps for each exercise.

• Warm up for 5 minutes before every workout.

• Increase the weight or reps slowly every week (progressive overload).

• Focus on correct form before adding weight.

• For fat loss, combine this plan with a calorie deficit diet. For muscle gain or weight gain, eat in a small calorie surplus with enough protein.

Frequently Asked Questions

Can I build muscle at home with only dumbbells?

Yes. If you train each muscle with enough sets, increase the weight or reps over time, and eat enough protein, you can build muscle at home with dumbbells.

Is this home workout plan good for beginners?

Yes. It is beginner friendly. Start with lighter dumbbells, fewer sets, and focus on form for the first 2 to 3 weeks.

Can I use this plan for weight loss?

Yes. The workout helps you keep muscle while losing fat, but fat loss mainly depends on your diet and daily calorie deficit.

Watch the Full Video

Watch me demonstrate every exercise in this plan on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=wYT_h5-dBAk

Want a workout and diet plan made only for your body and goal? Check our online training plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.