Frankoman’s Dumbbell-only Split

Ten weeks of three dumbbell workouts split chest and triceps, back and biceps, then legs and shoulders.

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Week by week

Every workout, as Catalyst would give it to you.

Day 1

Monday
  • Incline dumbbell bench press
    1 × 12, 2 × 10, 1 × 8
  • Dumbbell flat bench press
    1 × 12, 2 × 10, 1 × 8
  • Dumbbell flat bench fly
    3 × 12
  • Dumbbell skullcrusher
    3 × 12
  • Dumbbell triceps kickback
    3 × 12
  • Dumbbell overhead triceps extension
    3 × 12

Day 2

Wednesday
  • One-arm dumbbell row
    5 sets · 6–12 reps
  • Two-arm dumbbell row
    5 sets · 6–12 reps
  • Dumbbell pullover
    1 × 12, 1 × 10
  • Incline dumbbell biceps curl
    3 × 10
  • Dumbbell biceps curl
    3 × 10
  • Dumbbell pinwheel curl
    2 × 10

Day 3

Friday
  • Dumbbell forward lunge
    1 × 12, 2 × 10, 1 × 8
  • Dumbbell step-up
    3 × 12
  • Dumbbell suitcase squat
    1 × 12, 2 × 10, 1 × 8
  • Dumbbell stiff-leg deadlift
    1 × 12, 2 × 10, 1 × 8
  • Seated Dumbbell Calf Raise
    1 × 15, 1 × 12
  • Dumbbell calf raise
    1 × 12, 1 × 10
  • Standing dumbbell overhead press
    1 × 12, 2 × 10, 1 × 8
  • Dumbbell lateral raise
    1 × 12, 2 × 10
  • Dumbbell rear delt fly
    1 × 12, 2 × 10
  • Dumbbell shrug
    1 × 12, 2 × 10, 1 × 8

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Triceps13 + 13
  • Latissimus dorsi12
  • Pectorals11 + 2
  • Gluteals11
  • Quadriceps11
  • Scapular retractors10 + 3
  • Biceps8 + 10
  • Brachialis8
  • Deltoids7
  • Upper trapezius4 + 4
  • Posterior deltoids3 + 10
  • Anterior deltoids20
  • Serratus anterior15
  • Forearms12
  • Adductors11
  • Brachioradialis8
  • Calf muscles7
  • Hamstrings7
  • Levator scapulae4
  • Spinal erectors4
  • Rotator cuff3
  • Trapezius3

The schedule

3 workouts a week, on Mon, Wed, Fri.

WeekMonWedFri
1Day 1Day 2Day 3
2Day 1Day 2Day 3
3Day 1Day 2Day 3
4Day 1Day 2Day 3
5Day 1Day 2Day 3
6Day 1Day 2Day 3
7Day 1Day 2Day 3
8Day 1Day 2Day 3
9Day 1Day 2Day 3
10Day 1Day 2Day 3

How it works

The program’s own rules, as Catalyst runs them.

For ten weeks, train chest and triceps, then back and biceps, then legs and shoulders on nonconsecutive days. Adjust your weights to suit each repetition target. Weight increases, rest periods and the amount of warm-up work are up to you. If you add the optional chin-ups or wide pull-ups on back day, decide the amount before doing them.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Adjustable bench
  • Dumbbells
  • Flat bench
  • Stable exercise step

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

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