3 Day Dumbbell & Barbell Home Workout

Dumbbell and barbell home workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.

Workout Summary

Build Muscle
Split
Intermediate
6 weeks
3
45 minutes
Barbell, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

Dumbbell and barbell home based workout. This is a workout you can do at home, just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.

This is a 3 day home workout, so it's best for a Monday - Wednesday - Friday schedule. Each workout should take about 1 hour to complete. Abdominals have not been included, you should aim to work them twice a week with 2-3 exercises.

To get the most out of this workout we recommend you follow a bulking diet consisting of over 3500 calories per day and a lot of protein and complex carbohydrates.

Recommended: Need help building muscle? Take our Free Muscle Building Course

3 Day Dumbbell and Barbell Home Workout

Monday - Chest and Back

Exercise Sets Reps
Chest Dips or bench dip 4 MAX
Deep Push ups (with hands on dumbbells) 4 12
Dumbbell Flys 3 10
Bent Over Barbell Row 4 10
One Arm Dumbbell Row 4 10
Upright Row 3 8

Notes:

  • If you have access to a chin up bar I strongly recommend you add chin ups or wide grip pull ups as your first back exercise. Chin ups are the #1 exercise for building back width.

Wednesday - Legs, Including Calves

Exercise Sets Reps
Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlifts 3 10
Standing Calf Raise (holding dumbbell) 5 12,12,10,8,8

Friday - Shoulders and Arms

Exercise Sets Reps
Military Press 4 8-10
Dumbbell Lateral Raise 4 12
Bent Over Reverse Fly 4 12
Barbell Bicep Curl 5 10
French Press 5 10

 

521 Comments+ Post Comment

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Posted Sat, 05/08/2021 - 18:26
Kyle

Also is 1 arm workout every 7 days enough for me to see a difference? Im very skinny. Or should I find another routine with more days? Trying to build up my upper torso and arms the most.

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Posted Sat, 05/08/2021 - 12:29
Kyle Liberati

Hello! I s this a good routine for me to try and build muscle and get bigger. Im 19 and only 126 lb and im on a 3000 calorie diet I just started. Is this routine good for me to be able to get bigger?

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Posted Mon, 05/10/2021 - 10:43
Abigail_M&S

Hey Kyle - this workout is a good start. Are you able to go to the gym more than 3x per week?

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Posted Mon, 05/10/2021 - 11:59
Kyle A Liberati

Yes, well I have dumbells and the barbell at home so I have been looking for at home workouts. But yes I can do more than 3 days.

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Posted Tue, 05/11/2021 - 09:39
Abigail_M&S

Check out this one: https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-wor.... That routine hits each muscle group 2x per week.

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Posted Tue, 03/30/2021 - 19:11
Tom

When you say to add chin ups to the back exercises. do you mean to replace the first exercise or just add it alongside the three exercises?

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Posted Wed, 03/31/2021 - 10:07
Abigail_M&S

Hey Tom - you'll do the chin ups in addition to the other back exercises.

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Posted Tue, 01/05/2021 - 19:21
Gabriel C

Hi there, just wondering, what is the purpose of having bent over barbell row and one arm dumbell row? Do they target the same muscles? Also wondering, shouldn't the upright barbell row be included in shoulder work out and the bent over reverse fly be in back workout? You seem to have them the otherway around in this program. Is there a purpose for this or am I completely off?

Any how, thanks for this program it is pretty much what I was looking far as far as time frame and the equipment I have at home.

Best regards

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Posted Wed, 01/06/2021 - 09:43
Abigail_M&S

Hey Gabriel - the barbell row and single-arm row provides 2 different ways to target the back because of the differences in grip. The single-arm row also allows for unilateral training which will help fix imbalances. The bent over reverse fly is included in the shoulder workout because it's targeting the rear delts.

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Posted Sun, 12/13/2020 - 12:59
Andy

Hiya. 2 questions, could i replace push ups with bench press also what would be the next workout after this one. Thanks.

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Posted Mon, 12/14/2020 - 09:27
Abigail_M&S

Hey Andy - yes you can. What're you looking for in your next workout program? Goals? Days per week?

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Posted Wed, 12/16/2020 - 04:59
Andy

4 days at most as I work long hrs. Looking for strength and size.

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Posted Wed, 12/16/2020 - 09:33
Abigail_M&S
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Posted Sat, 12/12/2020 - 16:41
Harry

What exercises could I replace the bench-based exercises with as I don't own a bench

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Posted Mon, 12/14/2020 - 09:25
Abigail_M&S

Hey Harry - you can do most of the bench-based exercises on the floor instead of using a bench

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Posted Thu, 11/12/2020 - 11:25
Freakazoid

Hi,
Just finishing up the Dumbell only 5 day plan and am going to do this one next. A few questions:
- Do I do each exercise multiple sets and then next exercise or do I do each muscle group one set of each and then repeat (multiple sets of same exercise or circuit and repeat?)
- How much rest time between sets and/or exercises?

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Posted Fri, 11/13/2020 - 09:34
Abigail_M&S

Hey Freakazoid - You'll do all sets of one exercise before moving on to the next. Rest between sets should be between 30-60 seconds. Rest between exercises can be 1-2 minutes.

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Posted Sat, 10/03/2020 - 10:08
Graham

Hello
I am a 65 yr old male, due to long time jumping out of planes both my knees have issues (not the jumping the landing with heavy packs) if I try any form of squat, even to a chair my left knee especially gives out, so any form of exercise where I have to bend my knees considerably is no good, I have looked on so many web sites for alternatives, and have found non! Am I in the minority with these issues? I do have a home bench with leg attachment, not good for calf exercise due to my knees. please think of older (and younger people) who cannot do these kinds of leg exercises.

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Posted Wed, 08/19/2020 - 03:05
Mahin

The work with one full day of rest in between is excellent.
But people have to choose their own core strengthening exercises themselves.

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Posted Sat, 06/27/2020 - 11:27
Roger

What can I do in place of squat? I don't have a squat rack at home. Thanks!

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Posted Mon, 08/10/2020 - 09:19
Yoshi

Hey Roger.

Choose a weight that you can clean up to a front squat position (if you can press it behind your head, even better), and perform split squats. This will allow you to still "squat", but divides the weight so you can get it up and perform single-leg movements.

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Posted Tue, 06/23/2020 - 11:46
Naveen

Hello, I am a beginner and have been doing pushups at home from last one month. Since I can not join a gym right now. So I bought dumbbells and barbell to do exercise at home. Can you please suggest me first month full workout for man with dumbbells and barbell to do at home. I found some training programs for beginners but they include gym machines. Kindly provide a program like above.

Thanks

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Posted Mon, 08/10/2020 - 09:20
Yoshi

Hey Naveen

I recommend following the above workout as closely as possible. Let me know if you need any exercise substitutions, or have any technique questions.

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Posted Fri, 06/05/2020 - 17:34
Jacob Mckenzie

Hello, I’m within the age bracket 16-21 and weigh 70kg (154lbs) how much should I be lifting on both dumbbells and barbell?

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Posted Wed, 05/27/2020 - 20:06
Gabriel

Hello. My plan is to lose fat and build muscle. Can i use this work out on Monday Wednesday and friday and add low intensive cardio on off days?

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Posted Fri, 05/29/2020 - 14:55
Daniel_M&S

Hey Gabriel - yes, you can do cardio on the off days

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Posted Sat, 05/30/2020 - 08:02
Gabriel

Thank you so much sir ❤

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Posted Tue, 05/12/2020 - 00:57
Kaydeejj

One more question...

Are trap workouts necessary? For the chest and back workout on Monday’s, can I skip traps?

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Posted Fri, 05/29/2020 - 13:51
Daniel_M&S

Hey Kaydejj - you do not need to do the exercise if your traps are too big. Just be aware that if you do not work traps consistently and continue to work the other muscle groups you may end up with an imbalanced physique.

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Posted Wed, 04/29/2020 - 15:05
Kaydeejj

How long should you rest between each set on this routine?

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Posted Mon, 05/04/2020 - 11:10
Daniel_M&S

30 seconds should be plenty.

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Posted Tue, 04/28/2020 - 01:00
Kaydee

Is this a routine to do for 6 weeks?

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Posted Mon, 05/04/2020 - 11:11
Daniel_M&S

Yep. Do the routine for 6 weeks then progress onto another routine.

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Posted Sun, 09/29/2019 - 09:39
Hoang

Can I ask some question. What can I do when warm up before workout and stretches after ?
I mean I already know and have some warm up sets like 30%, 50%, 70%.But what can I do before and after them?

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Posted Tue, 03/26/2019 - 08:07
Neitana

On monday for chest the first workout says do dips or bench dips 4 sets of ? max reps when you say do max reps do u mean do as many as possible

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Posted Wed, 03/20/2019 - 01:13
Ashish

Hello again !
I was wondering if you could suggest a plan as an upgrade after completing this one.
Thanks

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Posted Wed, 03/20/2019 - 11:38
JoshEngland

Hi Ashish,

We've got plenty of great ones here: https://www.muscleandstrength.com/workout-routines

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Posted Tue, 03/19/2019 - 12:41
Harry

Great workout been using for about 4 weeks with a new diet and already seeing good results. Paired this with an ab workout and it’s awsome!

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Posted Sat, 09/19/2020 - 12:40
Corey

what ab workout did u do?

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Posted Fri, 09/25/2020 - 12:24
Corey

Thanks!

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Posted Mon, 09/21/2020 - 10:00
Marina_M&S

Hey Corey- check out the link here for tons of free ab and core workouts: https://www.muscleandstrength.com/workouts/abs

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Posted Sat, 02/23/2019 - 01:05
Ashish

I have been following this plan for 6weeks now....should I switch to a different workout or stick with this ?

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Posted Mon, 02/25/2019 - 09:18
JoshEngland

Hi Ashish,

If you're still seeing results, you can stick to this program. If not, you can switch programs.

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Posted Tue, 01/29/2019 - 14:37
Suge

Hello,

I'm currently doing the Keto diet to drop weight. I play tennis (weight is keeping from doing things), I am not looking for bulk, I'm looking for tight and lean for speed and agility. If Bruce Lee was a 1 and ArnoldS was a 10, I'm looking to be about a 3.5. Do I just do high reps and low weight? Once my body/muscles adjust do I up the reps or slightly elevate the weights? I'm currently walking to aide in dropping fat and cardio.

Thanks
Suge

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Posted Tue, 12/12/2017 - 21:31
Munna

Hi sir,
I don’t have actually lots of strength
So is it okay to take rest 2 to 3 minuets between every set?
And also is it okay if i do barbell biceps curl 1 set and then do french press and again barbell biceps curl??
Or I should finish first 3 set of barbell biceps curl and then start french press??
Pls sir let me know
Cz I can’t afford gym
So u r the only one my hope
Thanks

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Posted Wed, 12/13/2017 - 10:34
JoshEngland

Hi Munna,

Yes, both of these are fine to do with this particular program. I would recommend trying to lower the time periods you take to rest as you progress with the program.

Hope this helps!

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Posted Tue, 05/28/2019 - 14:58
JoshEngland

LOL - thank you, Acers! As long as I'm helping people and they apply it, that's the only thank you I really need.

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Posted Wed, 05/22/2019 - 11:57
Acers

Thank you Josh on behalf of all the people who failed to thank you.

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Posted Tue, 02/16/2016 - 23:26
joypmor

Is this routine okay for a 54 year old female beginner? I only have barbells and dumbells so this seems workable for me. I would like to get lean and build muscle as well. I have 24% of bodyfat and aim for 15-19%. What else can I add to achieve my goal?

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Posted Fri, 10/30/2015 - 03:28
ASH

have started a week ago since i had a major injury from a car accident a year ago,had to quit gym. looking forward in seeing results with this program. i must say i was sore on every muscle targeted after workout "means that it works.
will keep you posted on my and my gym buddy's progress.