Grab your dumbbells and crush this 35 minute full body burn

A Full body dumbbell split workout is one of the most effective training strategies for building strength, improving muscle definition, and boosting calorie burn. Unlike traditional “split” routines that focus on one muscle group per day, a full-body split with dumbbells allows you to hit all major muscle groups in a single session, while still dividing the workout into focused segments.

By structuring your workout in a push, pull, and legs/core format, you ensure balanced development, prevent muscle imbalances, and maintain a high calorie burn. With just 35 minutes, you can complete a session that delivers results similar to much longer workouts — perfect for those with a busy schedule.

Benefits of the 35-Minute Full Body Dumbbell Split Workout

1. Time-Efficient Training

In just 35 minutes, you can complete a workout that stimulates every major muscle group. This makes it ideal for busy individuals who want maximum results without spending hours in the gym.

2. Muscle Growth & Strength

By hitting each muscle group with compound and isolation movements, you stimulate hypertrophy (muscle growth) while also improving functional strength.

3. Calorie Burn & Fat Loss

The combination of compound lifts, short rest periods, and large muscle activation keeps your heart rate elevated, promoting fat burning even after the workout.

4. Minimal Equipment Needed For Full Body Split Workout

All you need is a pair of dumbbells — no expensive machines or gym membership required.

5. Progressive Overload Made Simple

You can easily adjust weight or repetitions to increase intensity, ensuring continued progress over time.

Workout Structure: 35-Minute Full Body Dumbbell Split

The workout is divided into three sections:

1. Push (Chest, Shoulders, Triceps)
2. Pull (Back, Biceps)
3. Legs & Core

Each section contains two to three exercises, performed for 3 sets of 10–12 reps (or 40 seconds of work if using a timer). Rest 30–45 seconds between sets for hypertrophy and calorie burn.

Warm-Up (5 Minutes)

Before diving into the main workout, spend 5 minutes warming up to prevent injury and prepare your muscles:

• Arm Circles – 30 seconds forward, 30 seconds backward
• Bodyweight Squats – 15 reps
• Push-Ups or Knee Push-Ups – 10 reps
• Hip Circles – 30 seconds each side
• Light Dumbbell Deadlifts – 10 reps

Push Segment (12 Minutes) Full Body Split Workout

1. Dumbbell Bench Press (Chest)

If you have a bench, use it. If not, perform on the floor for a floor press variation.

• How to Do It: Lie flat with dumbbells over your chest, elbows bent at 90 degrees. Press upward until arms are fully extended, then lower slowly.
• Reps: 3 sets of 10–12
• Tip: Keep your wrists aligned and avoid locking elbows at the top.

2. Dumbbell Shoulder Press (Shoulders)

A classic movement to develop deltoid strength and stability.

• How to Do It: Sit or stand holding dumbbells at shoulder height. Press overhead until arms are straight, then lower under control.
• Reps: 3 sets of 10–12
• Tip: Avoid excessive arching of the lower back; engage your core.

3. Dumbbell Triceps Kickback (Triceps)

Targets the back of the arms for tone and definition.

• How to Do It: Hold dumbbells, hinge forward at the hips, and keep elbows tucked in. Extend arms straight back, squeeze, then return.
• Reps: 3 sets of 12–15
• Tip: Keep movement slow and controlled to maximize tension.

Pull Segment (10 Minutes) Full Body Split Workout

1. Dumbbell Bent-Over Row (Back)

Builds a strong upper back and lats.

• How to Do It: Hinge forward at the hips with dumbbells hanging down. Pull weights toward your waist, squeeze your shoulder blades, then lower slowly.
• Reps: 3 sets of 10–12
• Tip: Keep your spine neutral and avoid jerking the weight.

2. Dumbbell Hammer Curl (Biceps)

Targets the biceps and forearms.

• How to Do It: Stand holding dumbbells with palms facing each other. Curl both weights upward, keeping elbows close to your body.
• Reps: 3 sets of 10–12
• Tip: Avoid swinging; keep tension on the muscle.

Legs & Core Segment (8 Minutes) Full Body Split Workout

1. Dumbbell Goblet Squat (Quads, Glutes, Hamstrings)

A powerful lower-body builder.

• How to Do It: Hold a dumbbell at chest height, squat down until thighs are parallel to the ground, then push back up.
• Reps: 3 sets of 12–15
• Tip: Keep heels flat and chest upright.

2. Dumbbell Romanian Deadlift (Hamstrings, Glutes) Full Body Split Workout

Excellent for building posterior chain strength.

• How to Do It: Hold dumbbells in front of thighs. Hinge at the hips, lowering weights down your legs while keeping them straight but not locked. Return to start.
• Reps: 3 sets of 10–12
• Tip: Keep your core engaged to protect your lower back.

3. Dumbbell Russian Twist (Core)

Targets obliques and abs.

• How to Do It: Sit on the floor, lean back slightly, hold a dumbbell with both hands, and rotate from side to side.
• Reps: 3 sets of 20 twists (10 each side)
• Tip: Keep your movements controlled for maximum ab engagement.

Cool Down & Stretch (5 Minutes)

A quick cool-down helps reduce soreness and improve flexibility:

• Standing Quad Stretch – 30 seconds each side
• Hamstring Stretch – 30 seconds each leg
• Chest Opener Stretch – 30 seconds
• Overhead Triceps Stretch – 30 seconds each arm
• Child’s Pose – 1 minute

Tips for Success with the 35-Minute Full Body Dumbbell Split Workout

1. Choose the Right Weight

Pick dumbbells that allow you to complete your reps with good form while still feeling challenged by the last two reps.

2. Maintain Proper Form

Good form prevents injury and ensures the correct muscles are engaged.

3. Use Progressive Overload

Gradually increase weight, reps, or sets over time to keep making progress.

4. Keep Rest Periods Short

For muscle building and fat loss, rest only 30–45 seconds between sets to maintain intensity.

5. Train 3–4 Times Per Week

Perform this workout every other day to allow for muscle recovery and growth.

Sample Full Body Split Workout Weekly Schedule

• Monday: 35-Minute Full Body Dumbbell Split Workout
• Tuesday: Active Recovery (light cardio, yoga, or stretching)
• Wednesday: 35-Minute Full Body Dumbbell Split Workout
• Thursday: Rest or Core & Mobility Work
• Friday: 35-Minute Full Body Dumbbell Split Workout
• Saturday: Optional Cardio or Bodyweight Training
• Sunday: Rest

A 35-minute full body dumbbell split workout is a highly efficient way to build strength, burn fat, and improve overall fitness without spending hours at the gym. This balanced push, pull, and legs/core structure ensures every major muscle group gets worked, helping you achieve a leaner, stronger body in less time.

Whether you’re training at home or in the gym, this routine requires minimal equipment but delivers maximum results. Stick to it for 6–8 weeks, track your progress, and you’ll see noticeable improvements in strength, endurance, and physique.

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