3 Day Full Body Dumbbell Workout Plan

3 Day Full Body Dumbbell Workout Plan

When it comes to excuses, many people say they can't exercise because they "don't have the right equipment." They come up with a reason they can't do an exercise, and they stick to that story.

Here's a three-day workout plan that uses an adjustable bench and some dumbbells. We will perform just the right amount of volume to promote muscle growth while keeping the intensity high. This workout could be performed at home or the gym easily.

Related - The Crappy Hotel Gym Workout

The goal with this workout is to build muscle by utilizing a full body workout routine using only dumbbells. The workout plan is designed to be run for at least eight weeks, although if you still see progress after eight weeks, there's no need to stop. You may simply need to increase the volume.

We'll be performing exercise three days per week — ideally keeping a rest day between sessions. When it comes to time exercising, you'll only be investing about 30 minutes into your workout.

The Dumbbell Workout

This workout is designed for those who want to simplify their training or only have access to a limited amount of equipment. This routine is great if you prefer working out at home, you travel a lot, or if you are a beginner that needs to learn how use free weights.

Your rest periods are important in this routine — you'll want to keep them short. Try to keep your rest between sets to 30 to 60 seconds. You can always add cardiovascular training or ab work as you see fit — try some high-intensity interval training after workouts and a lower intensity form of cardio on recovery days.

Day 1

  • Dumbbell Overhead Squat - three sets of 12 reps
  • Bent Over 1 Arm Dumbbell Row - four sets of 15 reps
  • Dumbbell Bench Press - four sets of eight reps
  • Dumbbell Single Leg Stiff Leg Deadlift - three sets of 10 reps
  • Bent Over Lateral Raise - three sets of 15 reps
  • Preacher Dumbbell Curl - three sets of 10 reps
  • Skull Crushers - two sets of 12 reps

Day 2

  • Walking Dumbbell Lunge - two sets of 10 reps per leg
  • Romanian Dumbbell Deadlift - three sets of 12 reps
  • Dumbbell Overhead Press - four sets of eight reps
  • Incline Dumbbell Flys - four sets of eight reps
  • Hammer Curls - four sets of 15 reps
  • Dumbbell Pull Overs - three sets of eight reps
  • Overhead Tricep Press - three sets of 12 reps

Day 3

  • Dumbbell Step Ups - three sets of 10 reps
  • Pistol Squats - two sets of eight reps
  • Bent Over Dumbbell Row - four sets of 12 reps
  • Arnold Press - three sets of 12 reps
  • Bent Over Lateral Raise - three sets of 15 reps
  • Zottman Curls - two sets of 12 reps
  • Close Grip Dumbbell Press - two sets of eight reps

Workout Tips

When it comes to working out, I know I don't want to waste time and energy doing something if I'm not going to get the most out of it. Here are a few workout tips I've picked up over the years of training and writing that can help you get the most out of your workout.

Go into the gym with a plan. Have every exercise you are going to do and every weight you will use before you step into the gym. This keeps the guesswork out of your training and allows you to push yourself without second-guessing yourself. Your workouts will be faster and you'll feel like you've accomplished a lot more.

Build a solid workout playlist. When it comes to pushing yourself through some tough times, music can help. Get a set of headphones and jam out at the gym. Find songs that pump you up, make you feel powerful, or otherwise empowered to perform better.

Dynamically stretching before you lift could help you warm up and get ready for the day's workout. Instead of the sit and hold stretches, your body can move through different stretches and ranges of motion. This will gradually raise your body temperature and heart rate — priming your body for the workout.

Keep rest periods low. Seriously, if you want to change one dynamic of your workouts, keeping your rest periods low makes a huge difference. This increases the intensity of the workout and keeps your heart rate elevated throughout the entire workout. This will push your cardio to the next level and allow you to work efficiently through fatigue.

Learn to cook. If you really want to improve your health and notice changes in your health and physical appearance, cooking is where it's at. Learn how to cook meats and carbohydrates. Use the olive oil, enjoy cheese, and don't be afraid to have a normal portion size of pasta.

The "balance" that everyone says you need is simply asking yourself if you need that much. It doesn't mean you can't eat it, but did you really need the entire pint of ice cream?

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Bharat - May 19, 2020


First off, I really like this workout routine.

My only question is that, since this is supposed to be stretched across 8 weeks, do we have to start of with 12-15 reps per set or can we progressively increase the reps from 8/set to 15/set over the stretch of 8 weeks?
(I’m also increasing the weights over the weeks.)

Thank you

Derek Johannis - April 18, 2019

Looks like a good routine. Always a fan of the free weights! Although the dumbbell squat seems to be a bit less effective than a barbell squat in my opinion, but it is a god way to incorporate the quads and build some good wheels

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