Intermediate 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:

Intermediate Split Home Workout:
Perform the first exercise for the assigned repetitions, the move on immediately to the next exercise. Rest 30-60 seconds and go back to the first exercise. Perform the second assigned repetitions for the second round. Continue in this manner, performing 3 total rounds for each set of exercises.


3 rounds of:

  • Hindu Pushups, 20-15-10 repetitions
  • Dumbbell Push Press, 15-12-10 repetitions

3 rounds of:

  • Close Grip Feet Elevated Pushups, 15-12-10 repetitions
  • Dumbbell Incline Chest Press, 12-10-8 repetitions


3 rounds of:

  • Pullups, 5-4-3 repetitions
  • Bent Over Two arm Row, 12-10-8 repetitions

3 rounds of:

  • Chinups, 5-4-3
  • Dumbbell High Pull, 15-12-10 repetitions


3 rounds of:

  • Squat Jumps, 12-10-8 repetitions
  • Dumbbell Swing, 15-12-10 repetitions

3 rounds of:

  • Lunges Jumps, 10-8-6 repetitions
  • Dumbbell Front Squats, 12-10-8 repetitions

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.