Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout45 minutes
- Equipment RequiredDumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The following workout is designed for those who only have access to a set of dumbbells.
It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.
It can be performed as a complete workout program for up to 8 weeks. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment.
This program calls for you to work out 3 times a week. Since these workouts are full body workouts, it is best to have a rest day in between your work out days.
For example, you could perform this program on Monday, Wednesday, and Friday. This will give your body enough rest to recover in between workouts.
Be sure to track your rest periods during your workouts. The rest time in between sets for this program should be between 60 seconds.
Feel free to add cardio and ab specific training as you see fit. I’d recommend HIIT after your workouts on your work out days and a lower intensity form of cardio on your off/recovery days.
If you have any questions about this program, please feel free to ask in the comments section below!
After you've finished this workout program, move on to this 4 day dumbbell only workout program.
Recommended: Need help building muscle? Take our Free Muscle Building Course
3 Day Full Body Dumbbell Workout
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Squat | 3 | 10 |
| 2. Dumbbell Stiff Legged Deadlift | 3 | 10 |
| 3. Bent Over Dumbbell Row | 3 | 10 |
| 4. Dumbbell Bench Press | 3 | 10 |
| 5. Lateral Raises | 2 | 8 |
| 6. Standing Dumbbell Curl | 2 | 8 |
| 7. Lying Dumbbell Extension | 2 | 8 |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Lunge | 3 | 10 |
| 2. Dumbbell Hamstring Curl | 3 | 10 |
| 3. Dumbbell Deadlift | 3 | 10 |
| 4. Dumbbell Military Press | 3 | 10 |
| 5. Dumbbell Flys | 2 | 8 |
| 6. Hammer Curl | 2 | 8 |
| 7. Seated Dumbbell Extension | 2 | 8 |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Step Up | 3 | 10 |
| 2. Dumbbell Stiff Legged Deadlift | 3 | 10 |
| 3. One Arm Dumbbell Row | 3 | 10 |
| 4. Reverse Grip Dumbbell Press | 3 | 10 |
| 5. Dumbbell Rear Delt Fly | 2 | 8 |
| 6. Zottman Curl | 2 | 8 |
| 7. Close Grip Dumbbell Press | 2 | 8 |
1.8K Comments
Good morning!
I am a 50-year-old female, who has a significant amount of experience lifting, but have recently allowed my training to take a real backseat to life in general. I have it really good set up at home for dumbbells. I really like the efficiency of a dumbbell workout for a busy mom with teenagers. I am looking to maintain strength and maintain muscle while really needing to get rid of the weight weight that I have gained over the last couple of years.
Do you feel that the implementation of this particular workout along with solid nutrition in a deficit will yield good results for what I am looking for?
Thank you in advance.
Hi Tiffany, thanks for reading M&S! I think it will definitely help you and yield good results. If you do it, let us know how it goes and check back in if you have questions along the way.
Hello,
I've been on the 3 day a week frankomen dumbbell only one slip for about 6 months now. I have noticed decent results but feel I should change it up as im at a plataeu. I have a busy home life without the op to hit the gym. Would you recommend this workout for a good change to keep getting results? Figure I'd go for another 6 months.
Hey Dennis, this is a solid one to move to following Frankomen. Let us know if you have questions along the way, but we hope you see similar or even better results with this one. Thanks for reading M&S!
Thanks for replying, Roger.
Hi.
I measured my body fat using one of those machines you stop on and hold two bars out. It says I have about 30% body fat. I actually am only 150lbs and physically looks skinny. I believe I would be called “skinny fat”?
Will this workout plan help me to decrease that body fat percentage while gaining lean muscle to look a bit more bigger all around ?
Hi Steve, as long as you are eating to support the training and sleeping well, you will see changes that you're looking for. It will take time, but as long as you're consistent, you will get leaner and have more muscle. Hope this helps!
Hello. I’ve read that to see any real body comp benefits from weight lifting you have to give it a year. Can this workout be done for 12 months and still get benefits?
Not sure where you read that, but if you are just getting started, you can notice changes in as little as 12 weeks. To answer your question, you may need to change the program eventually, but this could be a foundation for at least the first four to six months. I would suggest after six months you would need to find something different so you can train in different ways with different movements.
Hi Roger. Thanks so much for getting back to me. I should have explained, I’m 52 and perimenopausal. All the guidance given to women is that it takes a good year or more to see any body comp results. With 25lbs to loose as well I thought that sounded realistic.
That context helps, but I personally believe you can still do it in less than 12 months. The road may be a little more challenging but is still very doable.
Thanks so much Roger. That’s very encouraging to hear.
I'm going ot begin the program soon. I'm very overweight and I can only afford to go to my Gym at my apartment. My question is, how would progressive overload work with this program? Should I increase the weight every week? Thanks in advance.
Hi Kolby, you can increase weight or reps if you find that you can't go heavier. Whether it's five pounds or one more rep, just make the goal to improve somehow. That said, give yourself grace if you don't do it every time. Glad you're here with us at M&S. Best of luck!
I just turned 40 and have set a goal to transform my body by adding muscle. I really enjoy the simplicity of this workout and just a couple weeks in I can feel things happening. Im at a good place with my weight, but I was wondering if you had any nutrition guides/articles that would pair well with this particular workout. Thanks for all the free resources!
Glad you are here and that you are enjoying the workouts, Adam! Here is a guide that can help you build muscle.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Thank you for the response and the link. I’ve been doing this three day plan as circuits with some body weight and ab exercises thrown in. Is this okay, or is it better to do one lift at a time with all the sets?
If you find that you're recovering from the workouts, keep it up. Circuits are intense and challenging, but they will make you better.
Solid core routine...works well for me as I'm 53 and decided this workout will be my baseline as I move forward, advance. I've been referring to it for several months, off and on. I'd like to add, the best benefits I received are from time between sets. Even if I reduced weight, keeping rest time no longer than 30-45 seconds is HUGHE! Major difference in results...this program is good to start and build upon. Thx Roger! Again, a very good base fitness minimum.
We love to read comments like this, Rob! So glad it is helping you, and we appreciate you using the workouts here on M&S!
Loving this 3 day workout, I’m 55 and started doing strength workouts at the start of the year. I thought I needed a more structured training routine to improve. I’m in week 4 and have seen a big improvement. I aim for 6 to 8 reps. Because of this I find I am constantly changing my adjustable dumbbell weights. Do the exercise s need to be performed in the exact order you have written? For example, I use a heavier weight for a dumbbell curl compared to a lateral raise or lying down extension. Thanks.
Hi Kerry, after you warm up, you could change the order so you start with the exercises you are strongest at, then gradually reduce it for the other exercises. That may help you train more efficiently. I hope this helps!
I just completed the 8 weeks for this program, after first doing about a month and a half of full body bodyweight exercise 3x a week. I feel pretty good! I look pretty good, too, considering the short amount of time. There were a few times the last month, that I took an extra rest day between workouts. I think with me being 44, I needed it sometimes.
Is the 4-day dumbell only workout a lot better? I’m thinking of switching to it. I’m debating on if I’m going to go to the gym or not at this point— it’s so convenient to do it at home though!
Either way, for the 4 day— I’ll need a bench for the incline bench press, or maybe do pushups with my feet elevated? I’ve been doing all the bench/hex presses on the floor— which is ok I guess for now.
Hey Dan, first off, thank you for reading M&S and sharing this info. Congrats on the progress you made!
The four-day workout is great, and I would say make that switch now. Going to a gym could be a next step, but it doesn't have to be. I personally train at home and love it!
As for the bench, it would be a great investment but for now, you could do floor presses and swap the incline for feet elevated pushups. Pause at the bottom and do slower reps to make it more intense.
Keep us posted on how you continue, because now we want to see where you take this. Best of luck!
Hi! Thank you so much for for this program! Excited to get started. I’m not totally new to lifting and would like to incorporate some Pilates as well. Would 2-3 days a week be ok with this program on off days and a whole rest day with daily steps be appropriate? Or is that not enough recovery time?
Hi Leslie, I am a big fan of Pilates and see no issues doing both. As long as you make the most of that rest day, you should be fine. I hope this helps!
Hi! I'm 68 years old and have been using Josh's program since September of 2024. I am delighted with the results! I've lost 12 pounds and have significantly changed my body composition! I've reduced my fat levels and built lean muscle!
I supplement with creatine, a nitric oxide booster, a testosterone booster, and saw palmetto. This combination of supplements helps with my workouts and daily activities. I've steadily increased my weight volume to continue to build muscle mass. I like the 3 day plan because it gives my body a chance to recover. Looking forward to a continued transformation! Thanks M & S! Your website is awesome!
Hi Bill, we love reading results like that and are so thankful you shared yours! Congratulations on the progress you've made, and thank you for trusting M&S to help you on your journey. Hopefully others here will follow your lead!
Hi. I've been doing this program for 2 weeks. I'm struggling to activate my biceps and chest during the exercises. It always feels like my triceps are doing all the work and giving out first. After each day it's always my triceps, shoulders, back, and legs that are sore. Any tips to improve bicep and chest activation? I don't have a bench so I'm lying on the floor where needed. I'm using a combination of 5kg and 10kg dumbbells depending on the exercise.
Hi Josh, for the biceps, when you go down to the bottom of the curl, don't completely stretch out the arm. Pause right before so there is some tension, then flex the bicep as you curl. Also, don't stop at the top, either. Stop just short of completely lifting it so the bicep has to stay contracted.
For the chest, I found flexing the pecs before pressing helps. Imagine yourself trying to contract the pecs to make them rise, then do the pressing motion. That might be hard to understand in writing instead of a visual, but if you need more help with that, let me know.
Hope this helps, and thank you for reading M&S!
Is there a reason behind the first half of the workouts being done in 3 sets and the second half in 2 sets; like, is it more optimal that way? Or is it just done to save time? If it's just done for time, would replacing all the 2x8 workouts with 3x10, while lowering the weight be better?
Hi Jairus, I can't speak on behalf of the author on that, but my guess is it would be for time sake. I see no problems with your adjustment. Go for it. I hope this helps!
Hey, awesome workout program! I've been following for a few weeks and am seeing visible results.
I do have a question regarding core exercises. I am naturally very skinny and would like to also train my core/abs to see them visibly. Are there any specific exercises that would fit into this program? Thanks in advance!
Hey Tim, feel free to plug in any of these workouts you like. Keep us posted on your results, and thanks for reading M&S!
https://www.muscleandstrength.com/workouts/abs
Hello, I apologise if this is a common question but I have access to just a pair of dumbbells and a pull-up bar, but no bench. I was thinking about replacing the bench exercises with push ups and pull ups, or any other exercises that would work the same muscle groups. Would you be able to give me any advice on how to go about doing this? I'm a complete beginner. Thanks!
The questions are why I am here, Sam. Thanks for reading M&S!
If the exercise is a flat bench movement, you can do them on the floor. The pushups and pullups are fine to swap in, though if you like. Just do similar sets and reps.
I hope that helps.
Hi, I'm about to start this program. Along-side dumbbells, I have a pullup bar, a trap bar, a lat pulldown with wide and narrow grip and tricep pull down equipment. I wondering which dumbbell exercises I should switch out and what for? Thanks.
Hey James, that is up to you. These workouts were made for those that only had dumbbells. So, you can swap out any you like for those you can do and in more favor of. What did you have in mind?
Hi, this is what I've put together, not sure about the balance (or order) in terms of exercises for each day and over all, any thoughts?
Also, I struggle with pull ups should I do a wide lat pulldown instead until I get stronger? Any feedback would be appreciated. Thanks.
Day 1
DB Squat x 4
Trap bar Deadlift x 3
DB Bench Press x 4
DB Calf Raises x 3
BD Lat Raises x 3
DB Zottman Curls x 3
DB Skull Crushers x 3
Day 2
DB Lunges x 4
Lying Leg Curl (Bench Attachment) x 3
Pull Ups x 3
DB Shoulder Press x 3
DB Chest Fly x 3
DB Hammer Curl x 3
Tricep Pulldown x 3
Day 3
DB Step ups x 4
DB RDL x 3
Lat Pulldown Close Grip x 3
DB Incline Benchpress x 4
DB Rear Delt Fly x 3
DB Bicep Curl x 3
I see no issues here, and lat pulldowns will work, but try to find ways to keep working at the pullups. They will make a big difference once you master them.
Hi, I've seen videos about rest time between sets that say if your rest time is low like 1 minute or lower you need to do more sets in order to compensate for that or if rest times are 2–3 minutes only 2 or 3 sets per exercise is enough, Is this true?
Hey Amy, I believe it varies from person to person and is based on experience with training. I would say a hard cap at three minutes in most cases, but if you feel like you can do it sooner, then go for it. Most of our articles have recommended rest times for their workouts to keep it simple for the reader.
Hi, I’ve been working out for 3 months and I’m switching to this program now that I’m getting a bench. I’m trying to properly set this up in the Hevy workout app but I’m a little confused on how to structure it since some workouts are only 2 sets while others are 3 sets. I’m sorry if this is a dumb question
Hi Alexis, I am not familiar with the Hevy app, so I am afraid I can't help with this. Perhaps you could just list them as three sets with an asterisk to remind you to do just 2. If anyone else here is familiar with this, I will leave this up so they can help.
I’m about to start this journey using y’all’s workout plans. I do have a question can you guys give me some workout options that target belly and love handles?
Hey Andy, thanks for reading M&S and for the question. To be clear, the nutrition is going to be the biggest factor in fat loss. So, the ab exercises will help you improve development and strength in the core, but the diet is a must if you want to see them.
That said, this link has many workouts that you can do to train the abs. If you don't see one here you like, we will see what else we can come up with!
https://www.muscleandstrength.com/workouts/abs
Hi,
FIRST OF ALL, THANK YOU FOR THIS WORKOUT PLAN! I've been working, I'm going on 15 weeks of this program. I will admit I started off with 3 and 5 lbs dumbells. I have started to use barbells for the deadlifts and added weighted crunches or torso rotations for abs. I decided to go with this program first because it didn't require me to move around the gym. It also helped me see I needed to work on mobility, which I have been working on. Is there any foam rolling routine you would recommend to go along with this full body program?
Hi Nati, we are so glad the plan is working for you and appreciate you reading M&S!
I don't know of any specific routine we would have for foam rolling, but we have plenty of exercises you can check out to create your own. They will be at the link below. I hope this helps!
https://www.muscleandstrength.com/exercises/foam-roll
Starting dumbbell weight for beginners please?
As I answered in your last question, that is up to you and your strength level. There is no blanket number for everyone. The goal is to reach failure within one to two reps of the rep range. So, if you are to do 10 reps but can only get 8 or 9, you would be at the right weight, and your goal would be to get 10. If you can do 12, you should go heavier next time.