35 Minute Dumbbell Workout Split for Home Strength Training

If you’re looking for a powerful, time-efficient workout routine that builds strength, burns fat, and sculpts lean muscle—all from the comfort of your home—then this 35-minute home dumbbell workout split is exactly what you need. With just a pair of dumbbells and a bit of space, you can follow a structured training plan that targets every major muscle group throughout the week.

In this guide, we’ll break down everything you need to know about the 35-minute dumbbell workout split, including its benefits, how to structure your week, and detailed workout routines for each day. Whether you’re a beginner or intermediate lifter, this program is built to deliver real results.

Dumbbell Home Workout Split for Full Body Strength Training

Convenience Meets Results

Dumbbells are arguably the most versatile piece of home fitness equipment. They allow you to perform a wide variety of compound and isolation movements without needing an entire gym. When programmed effectively, dumbbells can rival barbells and machines in strength and muscle-building potential.

Time-Efficient and Scalable

With only 35 minutes a day, this split workout helps you train smart, not just hard. It’s structured to maximize muscle stimulation, minimize rest, and keep your metabolism elevated—all in under 40 minutes. Plus, it’s easy to progress as you get stronger by increasing weight or reps.

Weekly 5-Day Dumbbell Home Workout Split Overview

Day	Focus
Day 1	Upper Body (Push)
Day 2	Lower Body (Quads & Glutes)
Day 3	Upper Body (Pull)
Day 4	Lower Body (Hamstrings & Glutes)
Day 5	Full-Body Conditioning

Rest days can be taken on Day 6 and 7, or after Day 3 if preferred. You can also do light cardio or mobility work on off-days.

Day 1: Upper Body Push Workout (Chest, Shoulders, Triceps)

Workout Duration: 35 Minutes Dumbbell Home Workout Split

Equipment Needed: Dumbbells, Bench (optional)

Warm-Up (5 minutes)

• Arm circles x 20
• Push-ups x 10
• Shoulder rolls x 10
• Light dumbbell shoulder press x 10

Workout (Perform 3 Rounds)

Exercise	Reps
Dumbbell Bench Press or Floor Press	12
Dumbbell Overhead Shoulder Press	10
Dumbbell Incline Flys (on bench or floor)	12
Dumbbell Front Raises	12
Dumbbell Triceps Kickbacks	12

Finisher: AMRAP for 5 Minutes

• Push-ups x 10
• Dumbbell Overhead Press x 10

Cool Down
Stretch shoulders and triceps for 5 minutes.

Day 2: Lower Body Workout (Quads & Glutes) Dumbbell Home Workout Split

Workout Duration: 35 Minutes

Equipment: Dumbbells, Chair or Step

Warm-Up (5 Minutes)

• Bodyweight squats x 15
• Walking lunges x 10 per leg
• Hip bridges x 15

Workout (3 Rounds)

Exercise	Reps
Dumbbell Goblet Squat	12
Dumbbell Reverse Lunges	10 per leg
Dumbbell Step-Ups	10 per leg
Dumbbell Bulgarian Split Squats	8 per leg
Dumbbell Glute Bridges (weighted on hips)	12

Finisher: 2 Rounds of

• Jump squats x 12
• Dumbbell Sumo Deadlift x 10

Cool Down
Stretch hamstrings, glutes, and quads.

Day 3: Upper Body Pull Workout (Back & Biceps) Dumbbell Home Workout Split

Workout Duration: 35 Minutes

Equipment: Dumbbells

Warm-Up (5 Minutes)

• Arm swings
• Light dumbbell rows
• Band pull-aparts (if available)

Workout (3 Rounds)

Exercise	Reps
Dumbbell Bent-Over Rows	12
Dumbbell Renegade Rows	10 per arm
Dumbbell Bicep Curls	12
Hammer Curls	10
Dumbbell Shrugs	15

Finisher: Superset x 3

• Dumbbell Zottman Curl x 10
• Plank Hold x 30 seconds

Cool Down
Stretch lats, biceps, and traps.

Day 4: Lower Body Workout (Hamstrings & Glutes Focus)

Workout Duration: 35 Minutes Dumbbell Home Workout Split

Equipment: Dumbbells, Mat

Warm-Up (5 Minutes)

• Glute bridges
• High knees
• Leg swings

Workout (3 Rounds)

Exercise	Reps
Dumbbell Romanian Deadlifts	12
Dumbbell Glute Bridge March	10 per leg
Dumbbell Lateral Lunges	10 per leg
Dumbbell Hip Thrusts (bench optional)	12
Dumbbell Single-Leg Deadlift	8 per leg

Finisher: 3 Rounds

• Dumbbell Swings (Kettlebell style) x 15
• Jump Lunges x 10 per leg

Cool Down
Stretch hamstrings and glutes.

Day 5: Full-Body Conditioning Circuit Dumbbell Home Workout Split

Workout Duration: 35 Minutes

Equipment: Dumbbells

This day is focused on metabolic training. You’ll burn calories, build endurance, and work every muscle group.

Warm-Up (5 Minutes)

• Jumping jacks x 30
• Arm circles and leg swings
• Air squats x 15

Workout: Perform 4 Rounds (35-Second Work / 15-Second Rest)

Exercise
Dumbbell Thrusters
Dumbbell Squat to Curl
Renegade Rows
Dumbbell Clean to Press
Dumbbell Russian Twists
Mountain Climbers (Bodyweight)

Finisher: Tabata Dumbbell Swings (20s work, 10s rest x 4 rounds)

Cool Down
Full-body stretch focusing on quads, shoulders, back, and glutes.

Tips for Success with Your 35-Minute Dumbbell Home Workout Split

Choose the Right Weight

The weight you select should challenge you by the last few reps, without compromising form. As a rule of thumb:

• Beginners: 5–15 lb dumbbells
• Intermediate: 15–30 lb dumbbells

Track Your Progress

Keep a workout journal or use an app to log your sets, reps, and weight. This helps you progressively overload—key for building muscle and improving fitness.

Focus on Form First

Even though this is a timed split workout, never rush through reps at the expense of proper form. Maintain control throughout each movement to activate the right muscles and avoid injury.

Stay Consistent

The best workout plan is the one you stick to. Aim to complete the full 5-day split weekly, with 1-2 rest or active recovery days.

Modifications for Beginners and Advanced Lifters

For Beginners:

• Perform 2 rounds instead of 3
• Increase rest to 60 seconds
• Use lighter weights or bodyweight alternatives

For Advanced:

• Add a 4th round
• Shorten rest to 20–30 seconds
• Add supersets or drop sets to increase intensity

Nutrition and Recovery Tips For Dumbbell Home Workout Split

Strength training isn’t complete without proper nutrition and recovery. Here are a few tips to enhance your results:

Nutrition

• Eat enough protein: Aim for 0.7–1 gram per pound of body weight
• Fuel pre-workout: Have a small meal or snack with carbs and protein 60–90 minutes before training
• Recover post-workout: Include a balanced meal with protein and carbs within 2 hours of finishing your session

Recovery

• Sleep: Aim for 7–9 hours per night
• Hydration: Drink water before, during, and after your workouts
• Mobility: Include stretching or foam rolling on rest days to promote muscle repair

Benefits of the 35-Minute Dumbbell Home Workout Split

• Total-Body Coverage: Each muscle group is trained multiple times per week
• Efficient and Effective: Just 35 minutes a day yields real strength and fat-loss results
• Minimal Equipment: All you need is a pair of dumbbells
• Scalable Progression: Increase reps, sets, or weight over time
• Great for Home Use: Perfect for small spaces, apartments, or travel

Is the 35-Minute Home Dumbbell Workout Split Right for You?

If you’re pressed for time, lack access to a full gym, or simply enjoy the freedom of training at home, this 35-minute home dumbbell workout split offers the ideal blend of structure, variety, and challenge. It’s flexible, scalable, and effective for building lean muscle, enhancing endurance, and burning calories.

Whether you’re a beginner looking to start your fitness journey or an intermediate lifter needing a smart at-home program, this routine can be adapted to your goals and fitness level. Grab your dumbbells, commit to the split, and watch your strength and confidence grow—one 35-minute session at a time.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!