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Beginner dumbbell workout tracker
Log dumbbell weight, reps per set, and which days you trained each week. Record weekly body weight at the top of each week block. Plan for 2–3 sessions per week on non-consecutive days.
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How to fill this in
- · Each cell = one exercise on one day. Top line: dumbbell weight. Bottom line: reps for set 1 / set 2 / set 3 (e.g. 12/14/15).
- · Leave cells blank on days you did not lift that exercise.
- · For thread-the-needle rows, log each side in the notes line or use two sessions on different days.
- · When every set feels easy for a full week, bump weight slightly the next week — not every exercise has to progress on the same day.
12-week log
Week 1
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 2
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 3
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 4
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 5
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 6
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 7
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 8
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 9
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 10
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 11
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Week 12
Body weight: (lb or kg)
Circle the days you lifted. In each day column, write reps per set as 12/14/15 (set 1 / set 2 / set 3). Use the weight column for the dumbbell load that day.
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Deadlift3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Goblet squat3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Thread the needle row3 × 12–15 / side | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Dumbbell chest raise3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Rope pull (behind head)3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Straight bicep curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
| Hammer curls3 × 12–15 | wt // | wt // | wt // | wt // | wt // | wt // | wt // |
Notes:
Exercise reminder
Do in order: warm-up → deadlift → goblet squat → thread-the-needle row → chest raise → rope pull → bicep curls → hammer curls.