Workout Routine

Free

Frankoman's Dumbbell Only Split

by stumble4883

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Originated from https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Weight should increase by 10% each time the reps decrease.

Aim to be within 2 reps of failure on the last set.

This routine takes about 45 minutes.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10
100 sec
4
85% TM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10
100 sec
4
85% TM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
12
100 sec
2
85% TM
21 lbs
12
100 sec
3
85% TM
21 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

fly

3×12+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
12
100 sec
2
85% TM
21 lbs
12
100 sec
3
85% TM
21 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

skull crushers

3×12+

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
12
100 sec
2
85% TM
21 lbs
12
100 sec
3
85% TM
21 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

triceps kickback

3×12+

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
12
100 sec
2
85% TM
21 lbs
12
100 sec
3
85% TM
21 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

single arm triceps extension

3×12+

Workout 2

single arm row

Set
Intensity
Weight
Reps
Rest time
1
55% TM
14 lbs
12
100 sec
2
65% TM
16 lbs
10
100 sec
3
65% TM
16 lbs
10
100 sec
4
75% TM
19 lbs
8
100 sec
5
85% TM
21 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

single arm row

5 sets

Bent Over Row

Set
Intensity
Weight
Reps
Rest time
1
55% TM
14 lbs
12
100 sec
2
65% TM
16 lbs
10
100 sec
3
65% TM
16 lbs
10
100 sec
4
75% TM
19 lbs
8
100 sec
5
75% TM
19 lbs
8
100 sec
6
85% TM
21 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Bent Over Row

6 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
12
100 sec
2
85% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

pullovers

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
10
100 sec
2
85% TM
21 lbs
10
100 sec
3
85% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

seated incline curl

3×10+

Standing Curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
10
100 sec
2
85% TM
21 lbs
10
100 sec
3
85% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Standing Curl

3×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
10
100 sec
2
85% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

hammer curl

2×10+

Workout 3

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10
100 sec
4
85% TM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

lunge

4 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
12
100 sec
2
85% TM
21 lbs
12
100 sec
3
85% TM
21 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

step-up

3×12+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10
100 sec
4
85% TM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

goblet squat

4 sets

Stiff Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10
100 sec
4
85% TM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Stiff Leg Deadlift

4 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
15
100 sec
2
85% TM
21 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Seated Calf Raise

2 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
12
100 sec
2
85% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Standing Calf Raise

2 sets

Standing Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10
100 sec
4
85% TM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Standing Press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
85% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

lateral raise

3 sets

Bent Over Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
85% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

Bent Over Reverse Fly

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
75% TM
19 lbs
10
100 sec
3
75% TM
19 lbs
10
100 sec
4
85% TM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 lbs

shrug

4 sets