Two Muscle Groups Per Day Workout Plan at Home (Dumbbells)

Training two muscle groups per day is a smart way to build muscle at home. In my Two Muscle Groups Per Day Workout Plan video on the Buddy Fitness YouTube channel, I share a full week home workout schedule with dumbbells that trains every muscle twice a week. It works for fat loss, muscle gain and weight gain.

I am Ravi Kumar Gupta, a certified fitness coach with 12+ years of experience. Below you will find the weekly schedule, the right dumbbell weight for your level, and every exercise in the plan.

Weekly Home Workout Schedule With Dumbbells

• Monday: Chest + Triceps

• Tuesday: Back + Biceps + Abs

• Wednesday: Shoulders + Legs

• Thursday: Chest + Triceps

• Friday: Back + Biceps + Abs

• Saturday: Shoulders + Legs

• Sunday: Rest

Ideal Dumbbell Weight for Beginners and Intermediates

• Beginner: 3 kg to 7.5 kg per dumbbell

• Intermediate: 5 kg to 10 kg per dumbbell

Tip before you start: train at least 3 to 5 exercises for each muscle group in every session.

Monday and Thursday: Chest and Triceps Workout at Home

Chest exercises:

• Push-ups

• Incline push-ups

• Decline push-ups

• Dumbbell scoop

• Dumbbell fly (on the floor)

Triceps exercises:

• Triceps bench dips

• Close grip push-ups

• Dumbbell overhead extension

• Dumbbell skull crushers

• Dumbbell bent-over kickback

Tuesday and Friday: Back, Biceps and Abs Workout at Home

Back exercises:

• Pull-ups (wide grip)

• Dumbbell deadlift

• Bent over dumbbell row

• Dumbbell shrug

Biceps exercises:

• Dumbbell bicep curl

• Hammer curl

• Concentration curl

Abs exercises:

• Crunches

• Reverse crunches

• Bicycle crunches

Wednesday and Saturday: Shoulder and Leg Workout at Home

Shoulder exercises:

• Dumbbell shoulder overhead press

• Dumbbell front raise

• Dumbbell lateral raise

• Dumbbell bent over lateral raise

• Dumbbell Scott press

Leg exercises:

• Dumbbell squats

• Dumbbell lunges

• Calf raise

Sunday: Rest Day

Take full rest on Sunday. Your muscles grow when you rest, eat enough protein and sleep 7 to 8 hours.

Tips for Best Results

• Warm up for 5 minutes before every workout.

• As a general guide, do 3 sets of 10 to 15 reps for each exercise. Home workouts use lighter weights, so higher reps work well.

• Increase reps or dumbbell weight a little every week.

• Focus on slow, controlled movements and full range of motion.

• For fat loss, eat in a calorie deficit. 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 a two muscle groups per day plan?

Yes. Training each muscle twice a week with dumbbells, adding reps or weight over time and eating enough protein can build muscle at home.

What dumbbell weight should I use at home?

As a starting point, beginners can use 3 kg to 7.5 kg per dumbbell and intermediates 5 kg to 10 kg per dumbbell.

How many exercises should I do for each muscle?

Train at least 3 to 5 exercises for each muscle group in every session.

Is this home workout plan good for weight loss?

Yes. It helps you keep muscle while losing fat. Fat loss mainly depends on eating in a daily calorie deficit.

Watch the Full Video

Watch every exercise of this plan in my Two Muscle Groups Per Day Workout Plan video on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=IwIDd6AqZKM

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