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Dumbbell Circuit Muscle Growth Routine

By Suman Roy

Intermediate (2-3 years)
7 minutes/day | 1 day/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Gain Strength
Bodyweight, Dumbbell
Average Carido Intensity
Average Exertion

This 3 day routine utilizes circuit training and dumbbells to build muscle and burn fat. With this workout routine, all you need is a pair of dumbbells and the determination to improve your performance. This circuit workout program consists of 7 exercises to be done in a sequential manner. Complete one set of each of the 7 exercises with very little to no rest in between them. This completes one circuit. Take a breather (no more than 2 minutes) and repeat the same circuit again for a total of 4 rounds. For optimal results, perform this routine 2-4 times per week, with at least one rest day in between workouts. Intermediates looking to increase their muscle mass while burning calories and fat should try this workout!


1. Before starting the workout do dynamic stretching for all body parts and joints. Post completion of the workout do static stretching for all body parts.

2. Make sure to perform each and every exercise with proper form. Compromising on form may lead to unnecessary injury.

3. Choose dumbbells heavy enough so that you struggle to finish all your reps. Nothing great comes easy.

4. Follow a balanced nutrition plan for the best results.

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Circuit Training Routine

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1 set, 15 reps, (rest 0s)
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1 set, 12 reps, (rest 0s)
Do 12 reps each leg
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1 set, 12 reps, (rest 0s)
Hold the dumbbells using a neutral grip i.e. palms facing each other
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1 set, 6 reps, (rest 0s)
6 reps each side
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Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Date Created: 11/29/2018, UTC

Last Updated: 5/28/2021, UTC

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