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
Beginner
8 weeks
3
25-30 minutes
Dumbbells
Male & Female
download pdfDownload 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 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!

After you've finished this workout program, move on to this 4 day dumbbell only workout program.

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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

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575 Comments+ Post Comment

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Posted Fri, 08/07/2020 - 02:55
Jonah

Looking forward to trying this.
I'm looking to progress to doing the 6 day routine. Would you recommend completing all 8 weeks on this before progressing to the 4 day and so on?
I'm at more of an intermediate level, but I've been out of the gym for a while so I'm resisting the urge to jump straight into a 6 day routine.
Cheers.

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Posted Fri, 08/07/2020 - 13:05
Yoshi_M&S

Smart move Jonah.

It's always better to air on the safe side when you're getting back into a routine, rather than get injured because of ego. Depending on how long you've been out you could start with this 3-day split, or maybe a 4-day split if it hasn't been too long. But listen to your body. If something starts to hurt, don't ignore it.

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Posted Wed, 08/05/2020 - 15:24
Jo

Would you say this is the best Dumbell full body workout plan you have. I can’t wait to start this

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Posted Wed, 08/05/2020 - 08:20
Vikram Kambo

Can you superset these exercises?

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Posted Sun, 08/02/2020 - 16:58
Tony

Hello,

What weight should I use for each exercise?

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Posted Mon, 07/27/2020 - 18:43
cooper4476

Hi! I just started this workout today and am looking forward to it. I also have a dip rack and pull up bar and would like to incorporate those into my workouts. What day or days would you suggest i add these to?

Thanks!

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Posted Tue, 07/28/2020 - 12:04
Yoshi_M&S

Hey Cooper

If you want to incorporate those I would suggest adding dips to Day 1 (do them after DB Bench), and Pull-ups to day 2 (Done before Deadlifts).

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Posted Fri, 07/24/2020 - 00:43
Emily

Can we do 30 minutes + yoga on our rest days? Or is that too much for our body?

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Posted Tue, 07/28/2020 - 12:06
Yoshi_M&S

Hey Emily

Yoga is a phenomenal thing to do on your rest days. Rest days are great for doing some sort of light exercise. Such as yoga, walk in the park, swimming or some light sports with friends.

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Posted Sun, 07/05/2020 - 09:46
Albert

Hi I am thru week 4 of this program but limited in the wieghts of dumbbells I can use at home, can I increase my reps if I feel that am flying thru my work out too easy ? Or should I make the jump to the next program? Thanks in advance love your guys site!!!!!

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Posted Thu, 07/23/2020 - 15:56
Yoshi_M&S

Hey Albert

Try slowing down the movements and really focusing on "squeezing" your targeted muscle for each exercise. That's a great way to increase the difficulty without increasing the weight.

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Posted Thu, 07/02/2020 - 23:14
himanshu

hi, at what weight should I start with? I am a beginner

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Posted Thu, 07/02/2020 - 16:24
Dum

Dumbell only, except for a bench...

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Posted Thu, 07/23/2020 - 15:54
Yoshi_M&S

Hey Dum

If you don't have a bench, or bench alternative, you can also perform these exercises from the floor. Be careful not to let your elbows "bounce" off the floor, and keep the tension on the targeted muscle.

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Posted Tue, 06/30/2020 - 07:53
JBP

Does anyone else have a hard time printing these workouts? I have tried from the webpage & downloading .pdf.

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Posted Thu, 05/28/2020 - 16:37
Klevisi

Hello there. I'm new here.
I'm thinking of starting this program for myself but 4 days ago I did some "heavy" exercise with my dumbbells and hurt my arms badly. They were swollen and I couldn't even stretch them because of the pain. Now after 4-5 days they hurt less but I'm not sure if I should start exercising just yet.

How long do you think I should wait before starting this program?
Thank you!

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Posted Fri, 05/29/2020 - 09:51
Daniel_M&S

Sounds like you need to ease into the program. Once the DOMS (delayed onset muscle soreness) pain goes away start the program. This time use light weights for the first few weeks and let you body get used to lifting. Once you have completed this workout (8 weeks) these are the recommended progression workouts:

4 day dumbbell:
https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-wor...

5 day dumbbell:
https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-s...

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Posted Wed, 05/27/2020 - 22:28
Diana R

Thank you for this work out! Sorry if this is a silly question -but do you do the exercises (for example on day 1)1 through 7 and then do them all again or do you do all three sets of one exercise before you move onto the next

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Posted Fri, 05/29/2020 - 09:51
Daniel_M&S

Hey Diana - you do 3 sets of each before you move onto the next exercise.

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Posted Mon, 05/25/2020 - 22:16
Yu

Hi, can this workout train my whole body? Which part is not trained in this workout?

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Posted Fri, 05/29/2020 - 09:54
Daniel_M&S

Since this is a beginner workout the focus is on getting your body ready to move to the next progression. Abs and Core are not included. You can add some light ab exercises at the end of any day of this workout if you like.

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Posted Mon, 05/25/2020 - 10:41
Dave Hable

Do you recommend doing the whole 8 weeks, and then moving to the 4 day program?

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Posted Fri, 05/29/2020 - 09:56
Daniel_M&S

Yep, recommended progression for this one is the 4 day then the 5 day. Here's the links:

4 day dumbbell program:
https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-wor...

4 day dumbbell program:
https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-s...

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Posted Fri, 05/22/2020 - 23:18
Mike

I like to run more than I like to lift weights and build muscle. But I know that the older I get it’s important to have muscle and endurance. What suggestions do you have for combining the two.

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Posted Fri, 05/29/2020 - 09:57
Daniel_M&S

You could do this routine and run on your off days. You could also drop this routine back to 2 days by just doing day 1 and 2 and spending more time running.

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Posted Sun, 05/17/2020 - 21:15
Stephen

Hi there

Just wondering if there’s any way of being able to mix all of these exercises or some of them to be able to train every single muscle group on the same day? Just wondering as these all look like they train different groups each day

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Posted Fri, 05/29/2020 - 10:20
Daniel_M&S

This workout is designed to be full body 3 x per week. If you want to do a split take a look through the other workouts in our database:

https://www.muscleandstrength.com/workouts/muscle-building

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Posted Wed, 05/13/2020 - 06:32
Vincent

Hello, I'm new to weight training and have a stupid question.

Should I pick a weight which I can finish all reps and sets throughout the training or Should I constantly switch weights to finish the required reps and sets? Ty.

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Posted Fri, 05/29/2020 - 10:00
Daniel_M&S

Pick a weight that you can just complete the sets with. If you feel like you have some strength left in the tank at the end of the set, add a small amount of weight.

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Posted Sun, 05/10/2020 - 11:23
Rebecca

Hi Josh.

Is it okay to superset these exercises?

Also is it necessary to do them in this order or can I rearrange the order to save time adjusting my dumbbell plates?

Thank you!

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Posted Fri, 05/29/2020 - 09:59
Daniel_M&S

Hey Rebecca - You should do the 3 sets in order then move onto the next exercise. Good luck!

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Posted Tue, 05/05/2020 - 18:52
Aali Akmal

Hi Josh
How often should I increase the weight for each exercise. Does it have to be every workout? Week? 2 Weeks?

Best,
Aali Akmal

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Posted Wed, 05/06/2020 - 09:14
Daniel_M&S

Hey Aali - you should always use the maximum weight you can handle to complete the prescribed reps. If you have reps left in the tank at the end of your set, it's time to increase. Keep doing this until you plateau.

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Posted Fri, 04/24/2020 - 11:05
Nousher Ahmad

Hey can we increase volume while doing the workout ?

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Posted Wed, 05/06/2020 - 09:45
Daniel_M&S

Don't increase volume, increase weight.

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Posted Thu, 04/23/2020 - 18:26
Nate

What HIIT program would you recommend for workout days?

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Posted Thu, 04/23/2020 - 13:37
Pablo

Hey josh,

In my house, I have a bench, a pair of adjustable dumbells, and an AB-carves wheel (the little wheel for doing abs). So far I've been doing the same routine (of reps that I remembered from a long time ago) every other day that took me 1 hour or so for 8 weeks and I got bored (although I saw some improvements). My main goal its mostly losing my beer belly ( I don't mind making some muscle though). Two questions from this.

1.- It is recommended to combine this routine with my abs wheel? I also try to do 15 miles of biking every day. How I should combine these 3 things? (dumbells/abs wheel/biking)

2.- Do you have any advice on how to adjust the weight of the dumbells? I do not want to injure myself but also I don't want to lift light weights so the workout is not effective.

thank you very much

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Posted Wed, 04/22/2020 - 10:58
Nousher Ahmad

Hey can we increase volume while doing the workout....when we feel that the body has adapted with the current intensity and volume.

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Posted Fri, 04/17/2020 - 12:56
Joeval

hi, can this workout burn fat and build muscles.. i am skinny fat figure right now.

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Posted Mon, 04/13/2020 - 19:49
Nate

How soon after lifting would you do the HIIT training, and what routine would you recommend?

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Posted Fri, 04/10/2020 - 20:24
George

Is there any replacement for step ups that I could do?

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Posted Fri, 04/10/2020 - 20:22
George

Is there any alternative for step ups in this routine that I could replace it with?

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Posted Sun, 04/05/2020 - 15:13
Andrew Thoppil

Hey,
I was wondering what I can do for lagging shoulders, and howI can set it up? thanks

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Posted Mon, 03/30/2020 - 07:57
Question

Hello, I'm fairly new to weight training, and for some important exercises (for example the dumbbell bench press, lunges, squats), my forearms/wrists give in way before i feel the desired muscle. I've tried not bending my wrists, and holding the dumbbell as in line/straight with my arm as possible, but I literally struggle doing anything about 6kg with them.
What do you think I should do? Thanks man for the help:D

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Posted Fri, 03/27/2020 - 18:12
Bruno

First of all, i would like to thank you for this amazing workout i gained a lot of muscle just by doing this and i feel much better. but i also have 2 questions about my aproach and if i am doing this correctly:
1- I am training to failure/near failure is barely every set, is this right?
2- Can i do for example 20 reps if the weight that i use if i only have a light weight, for example i have dumbbels until 10 kg and its light for the bench press, can i do 20 reps instead of 10 for example ?

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Posted Thu, 03/26/2020 - 10:17
Daniel

Hello Josh
Starting the 3 day a week dumbbell workout and was wondering what's a good start weight and how often do you increase. Thanks

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Posted Sun, 03/22/2020 - 21:24
Andrew Thoppil

Hey, I noticed on the online plan it says, for the 3rd workout, "One arm row", but the pdf it says One arm Press. Which one is the right one to do? Also, my shoulders are lagging severely in relation to my other body parts. Is there a full body dumbbell routine that has some sort of shoulder emphasized movement every 3 days? I noticed that, the 3rd day has a rear delt exercise, but not any sort of pressing, or mid felt exercise. That is, unless you meant to put "one arm press" instead of "One arm row" on the 3rd day.

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Posted Sat, 03/21/2020 - 09:18
JP

At least 3 of the exercises here requires a bench in addition to dumbbells,
I don’t have a bench, or anything that could be substituted for one.
Can you either provide alternatives or take the words “dumbbell only” off this workout? I can’t search for what I need (an actual dumbbell only workout) because this clogs up the search results.

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Posted Tue, 03/10/2020 - 03:48
Dan

Hi mate,

I find that my forearms are giving out before my target muscles after doing dumbbell squats, deadlifts followed by bent over rows. Any thoughts?

Also do you need to add core workouts?

Thanks

D

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Posted Tue, 03/10/2020 - 08:37
JoshEngland

Hi Dan,

I'd simply recommend staying at it. Your grip strength is a good indicator of what weight you should be using to avoid injury through your form breaking down.

If, however, pure strength is your goal, you could look into investing in straps.