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All workout plans

3-Day Dumbbell Full Body

Muscle buildingBeginner

One pair of adjustable dumbbells and a bench, three times a week. No rack, no machines, nothing to queue for.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 45 min
Weekly volume
≈57 working sets

Equipment

HomeDumbbellBodyweight

Where the week's sets go

  • Legs18 sets · 32%
  • Chest9 sets · 16%
  • Back9 sets · 16%
  • Shoulders9 sets · 16%
  • Arms6 sets · 11%
  • Core6 sets · 11%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. WedFull Body B
  5. Thurest day
  6. FriFull Body C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Full Body A

Squat, press, row · 6 exercises · Up to 43 min

    • Dumbbell goblet squatQuads · Dumbbell3× 8–12 reps2 min restOne dumbbell held at the chest. Heels down, chest tall, all the way to depth.
    • Dumbbell bench pressChest · Dumbbell3× 8–12 reps2 min rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell3× 8–12 reps1 min 30 s restEight to twelve an arm, hand and knee on the bench.
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps1 min 30 s rest
    • Dumbbell romanian deadliftGlutes · Dumbbell3× 10–12 reps2 min rest
    • Front plankAbs · Bodyweight3× 40 s1 min rest

Workout 2 of 3

Full Body B

Hinge, incline press, lunge · 6 exercises · Up to 39 min

    • Dumbbell romanian deadliftGlutes · Dumbbell3× 8–12 reps2 min rest
    • Dumbbell incline bench pressChest · Dumbbell3× 8–12 reps1 min 30 s rest
    • Dumbbell bent over rowUpper back · Dumbbell3× 10–12 reps1 min 30 s restEvery session gets a row. Hinge to about 45°, and pull the elbows back rather than the hands up.
    • Dumbbell lungeQuads · Dumbbell3× 10 reps1 min 30 s restTen a leg, alternating.
    • Dumbbell lateral raiseSide delts · Dumbbell3× 12–15 reps1 min rest
    • Dead bugAbs · Bodyweight3× 10 reps1 min rest

Workout 3 of 3

Full Body C

Split squat, press, arms · 7 exercises · Up to 38 min

    • Dumbbell single leg split squatQuads · Dumbbell3× 8–12 reps1 min 30 s restEight to twelve a leg, back foot on the bench.
    • Dumbbell flyChest · Dumbbell3× 10–15 reps1 min rest
    • Dumbbell bent over rowUpper back · Dumbbell3× 10–12 reps1 min 30 s rest
    • Dumbbell reverse flyRear delts · Dumbbell3× 12–15 reps1 min rest
    • Dumbbell seated calf raiseCalves · Dumbbell3× 12–20 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 10–12 reps1 min rest

How to progress

Start with a pair you could lift fifteen times, and stop every set two reps short of failure. With dumbbells the jumps are big, so add reps first: work every set to the top of the range, then take the next pair up and start again at the bottom.

Start this plan

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