Dumbbell Workout Program to Build Muscle At Home

Is your progress lagging because you have no time for extensive workout routines at the gym and no money for expensive equipment to train at your home?

Skip these excuses right now and start building muscle with the speed of light with this workout program that will give you a great total body training in only 30 minutes. And all you need is a pair of dumbbells.


Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances you’ve developed. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Hello, six-pack!


Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session.

How to Do It: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed moves, repeat with opposite limb. That’s one set.

1. FLOOR PRESS: 4 sets, 10-12 reps

Lie on your back on the floor with your head near the end of a power rack, allowing your triceps to rest on the flood with the elbows close to your sides and wrists facing each other. Pull your shoulder blades together and pull the bar off of the hooks, then lower it towards the bottom of your chest. Maintaining your elbows tucked, press the weight straight up as fast as you can.

2. ONE-ARM BENT-OVER ROW: 4 sets, 30 reps (15 on each side)

Choose a flat bench and place a dumbbell on each side. Hold a dumbbell in one hand and step forward with the opposite leg. Bend your torso forward from the waist until it’s approximately parallel to the floor and place your hand on the end of the bench for support. Row the weight to your side until your upper arm is just beyond horizontal. Do not rotate your torso in an effort to throw the weight up. Lower the weight down until your arm is fully extended and repeat.

3. GET-UP SIT-UP: 3 sets, 10-12 reps (5-6 on each side)

Lie on your back on the floor and hold one dumbbell in one hand straight above your chest, while squeezing the other one between your feet. By contracting your abs and leg muscles, curl up and perform a sit-up and move the weight directly overhead. Pause for a second, then return to the floor and repeat with the opposite side.

4. RENEGADE ROW: 4 sets, 20 reps (10 on each side)

Place two dumbbells on the floor about shoulder width apart. Get into a push-up position with your feet wide for better support and grab a dumbbell in each hand. Shift your body weight to your left side, pushing the left dumbbell into the floor, and row the dumbbell in your right hand to your side, retracting the right shoulder blade as you flex the elbow. Lower the dumbbell to the floor and repeat on the opposite side.