Beginner Dumbbell and Bodyweight Workouts for Chest, Back and Legs you can Do at Home

I rarely ever perform split training routine. Despite the fact that most of my workouts are full body, I understand the advantages of split training:

  • Bring up a weakness
  • Less risk of over training
  • Better focused since you’re only training a few muscle groups at a time

There are many kinds of split training routines, but the best one in my opinion is Push/Pull/Legs

On the push days, you will work your Chest, Triceps, and Shoulders. On the Pull days you will train your back, biceps, and some shoulder work. Finally, on the legs day you will train your lower body. I’ve put together a beginners split training program:

Beginner Split Home Workout:

Perform the first exercise for 30 seconds, then move immediately to the next exercise for 30 seconds. Rest 30- 60 seconds after each superset. Move through the supersets 3 times each.

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3 rounds of:

  • Pushups, 30 Seconds
  • Dumbbell Shoulder Press, 30 seconds

3 rounds of:

  • Close Grip Pushups, 30 seconds
  • Dumbbell Chest Press, 30 seconds


3 rounds of:

  • Jumping Pullups, 30 seconds
  • Bent Over One arm Row, 30 seconds

3 rounds of:

  • Jumping Chinups, 30 seconds
  • Dumbbell Upright Row, 30 seconds


3 rounds of:

  • Bodyweight Squat, 30 seconds
  • Dumbbell Deadlift, 30 seconds

3 rounds of:

  • Lunges, 30 seconds
  • Dumbbell Squats, 30 seconds

Train Monday/Wednesday/Friday. If you need more time between workouts to recover, simply take two days off after each workout and train once every three days.

For more great bodyweight and dumbbell workouts, check out Gladiator Body Workout.


Parth Shah is the creator of ShahTraining.com which teaches people how to use mental mind tricks to conquer the world and become healthier and awesome in the process. Check out his Book Bodyweight Toughness Thanks, and enjoy the site!

aintoaman -

I will give it a try at my home so I’m not sure to start my comment now but if I see any change to me then I start my comment so I think it will work.

Parth -

Cool man, let me know how it works out.

Comments are closed

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