Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout

Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout
This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.

Workout Summary

Build Muscle
Full Body
8 weeks
25-30 minutes
Male & Female

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 30-60 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!

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

12 Comments+ Post Comment

No Profile Pic
Posted Mon, 09/25/2017 - 16:11
Jaz G

Hello - Should the last set of reps be done till fa

JoshEngland's picture
Posted Tue, 09/26/2017 - 12:25

Hi Jaz G,

None of the sets should be performed to absolute muscle failure. Each set should be challenging, but you should feel as though you have one more rep left in the tank.

Hope this helps!

No Profile Pic
Posted Tue, 09/19/2017 - 15:07

Hi Josh,

I've been looking for a good Dumbbell only' FB workout plan.
Your plan seems a great one and can't wait to start it.

I'm just wondering for the average 3 sets or 2 sets on this FB/3 day workout.
Would you recommend on the last set on each exercise to take this last set as a working set and go to failure on a heavier D/bell or just complete the rep count and slowly add weight as the full rep count is hit easy on the lifts?



JoshEngland's picture
Posted Wed, 09/20/2017 - 08:46

Hi Ally,

Thank you for your kind words! I'm glad you enjoy the program and hope you see the results you are hoping for from it.

Personally, I'd focus on completing the rep counts and slowly add weight as the rep count is hit easily on the lifts.

Hope this helps!

No Profile Pic
Posted Wed, 09/13/2017 - 20:28

Is this a workout that you recommend to a high school student that is skinny?

JoshEngland's picture
Posted Thu, 09/14/2017 - 08:36

Hi Anthony,

Sure! You should be able to experience some solid gains by performing this program. Just be sure to pair it with an appropriate calorie surplus to gain weight and 7-9 hours of quality sleep each night.

Hope this helps!

No Profile Pic
Posted Tue, 09/12/2017 - 08:12

what about calves?

JoshEngland's picture
Posted Tue, 09/12/2017 - 08:41

Hi Jimmy,

You're more than welcome to add in a dumbbell standing calf raise to this program if you feel it will better help you accomplish your individual goals.

Hope this helps!

No Profile Pic
Posted Tue, 08/15/2017 - 08:48

Hi - I'm trying this 8 week course out for the first time. I'm 45 and though physically active, I haven't done weights before.
My question is what weight should I be using? I'm starting out with 7Kg DBs on the first 4 exercises of each Day, and 4.5Kg DBs for the last 3 exercises. I don't want to overdo it as I'm just starting out, but neither do I want to go 8 weeks without some kind of gain.
Also, during the 8 week set, should I go heavier every few weeks, or maintain the same weights to completion?
Many thanks!

JoshEngland's picture
Posted Tue, 08/15/2017 - 08:57

Hi Marco,

It's tough to say what weight you should start off with. I'd recommend picking a weight you know you can perform the prescribed reps with. If it feels to easy, move up in weight. If it feels too heavy, go down in weight.

If you're just starting off, spend the first week or 2 finding the appropriate weight and then the next 6 progressing by trying to increase the weight you use as you're capable of doing so. Progressing is also very individual. Some may be able to increase weight weekly, while others bi-weekly.

Experiment a little (always erring on the side of caution), you'll find what works for you for the long-term. And I wouldn't worry too much about results. IF you're performing a solid resistance program (such as this one), eating right and sleeping enough at night, you should see some muscle gain.

Hope this helps!

No Profile Pic
Posted Tue, 08/15/2017 - 09:07

Thanks very much Josh, good sensible advice, I'll let you know how I got on! :)

JoshEngland's picture
Posted Tue, 08/15/2017 - 09:41

Hi Marco,

You're welcome! Keep me posted! Best of luck!