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.

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

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

881 Comments+ Post Comment

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Posted Tue, 05/11/2021 - 02:47
Kyle

I've been looking for a routine like this, I want to get into weight lifting a little bit. Problem is I do kickboxing 5 or 6 days a week, and that usually leave me with sore muscles.

Do you think I can still use this? I don't want to cause am injury. I have very little experience with weight lifting. If so, would you suggest doing this before or after kickboxing?

Thanks in advance!

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Posted Tue, 05/11/2021 - 09:36
Abigail_M&S

Hey Kyle - yes, this is a good routine to start with. I would do these workouts before your kickboxing. When first starting out, you might have to reduce your kickboxing days for a few weeks until your body gets used to the training load. You will also need to keep a close eye on your recovery, making sure you're eating enough, staying hydrated, and getting enough sleep.

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Posted Thu, 05/06/2021 - 08:31
BigmanThing

is this a good workout for bulking up? And also can you say something aboout what to eat & stuff when bulking?

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Posted Thu, 05/06/2021 - 09:32
Abigail_M&S

Hey BigmanThing - yes, you can use this program for bulking. Check out this article about creating a bulking diet: https://www.muscleandstrength.com/articles/step-by-step-guide-to-buildin...

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Posted Tue, 05/04/2021 - 18:12
#4#

Any substitution for the hamstring curls if using power blocks?

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Posted Wed, 05/05/2021 - 11:37
Abigail_M&S

Hey #4# - you can do Romanian deadlifts.

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Posted Mon, 05/03/2021 - 06:58
BigFine

Can this workout be done twice a day?

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Posted Mon, 05/03/2021 - 10:02
Abigail_M&S

Hey BigFine - that is not recommended.

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Posted Thu, 04/29/2021 - 02:33
Jimmy Neesham

I am 21yo 63 kgs(140lbs) with a belly that looks too large for my body. Will this workout help me put up muscle mass while reducing my body fat.

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Posted Wed, 04/28/2021 - 20:19
Berk

Hi I am trying to lose weight and gain some muscle mass i have a Stationary Bike at home and a pair of dumbells.My question is when should i do cardio?Should i do after every workout or after 3 days of workout?
My main goal is losing body fat.Sorry for my bad english its not my main language

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Posted Thu, 04/29/2021 - 09:21
Abigail_M&S

Hey Berk - cardio is best done after your weight training. You can add in an additional 2 days of cardio to this routine. Remember, the biggest factor in losing weight is your diet and eating in a caloric deficit.

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Posted Tue, 04/27/2021 - 08:57
Thomas Cardone

is this workout good if you are trying to lose belly/body fat while trying to lean out? just started yesterday and it feels great! thanks

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Posted Tue, 04/27/2021 - 09:54
Abigail_M&S

Hey Thomas - yes, this workout in combination with with eating in a caloric deficit can help you towards your goals

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Posted Tue, 04/27/2021 - 09:55
Thomas Cardone

Great, thank you very much! Appreciate the quick response

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Posted Fri, 04/23/2021 - 15:52
Margarita

Do I do each exercise then start over for however many reps indicated? Or do I do full reps of each exercise before I move on to the next exercise? Thanks!

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Posted Mon, 04/26/2021 - 11:26
Abigail_M&S

Hey Margarita - you'll do all sets of a given exercise before moving on to the next.

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Posted Thu, 04/22/2021 - 16:25
Hesham

Hey Josh, love this workout and been doing it at home for 2 months and love the gains.
Question: Day 3 mentions "One Arm Dumbbell Row" but the pdf version of the workout says "One Arm Dumbbell Press"...just wanted to confirm which one is the correct one?

Thnx a TON and keep up the good work!!

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Posted Fri, 04/23/2021 - 10:25
Abigail_M&S

Hey Hesham - the one arm dumbbell row is the correct exercise.

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Posted Sat, 04/24/2021 - 11:40
Hesham

Thank you.

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Posted Thu, 04/22/2021 - 06:30
Pranay

Can I build muscle and transform my body
I am doing 30days abs workout ,it is good

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Posted Fri, 04/23/2021 - 10:27
Abigail_M&S

Hey Pranay - you can use this 3 day dumbbell workout in combination with an ab workout.

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Posted Sat, 04/17/2021 - 11:12
Pranay

What is the diet plan

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Posted Mon, 04/19/2021 - 09:58
Abigail_M&S

Hey Pranay - there is not a specific diet plan to go with this workout. You can check out our diet plan section on the site to find one that fits your needs: https://www.muscleandstrength.com/diet-plans

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Posted Fri, 04/16/2021 - 03:50
jellal

what is the minimum weight that must be lifted?

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Posted Fri, 04/16/2021 - 10:40
Abigail_M&S

Hey jellal - there is no minimum weight. You should use a weight that you can move safely and with proper form for the given number of reps.

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Posted Fri, 04/16/2021 - 00:41
Harold

What weight do you recommend to use for the workout? I'm starting this next week and I'm able to do 8 reps per set with most workouts with 15 lb dumbbells, so I don't know if I should continue using 15 lb or bump it up?

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Posted Fri, 04/16/2021 - 10:42
Abigail_M&S

Hey Harold - weight will vary from person to person. You should choose a weight that you can move safely and with proper form for the given number of reps.

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Posted Sun, 04/11/2021 - 03:06
Diogo

Where can I add pull ups and chin ups?

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Posted Mon, 04/12/2021 - 09:32
Abigail_M&S

Hey Diogo - you can add them in after the deadlifts on day 1 and day 3.

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Posted Tue, 03/30/2021 - 09:58
Greg

I just started this routine and was wondering if you had a HIIT routine that I could do on the same days as well as and ab workout for the off days?

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Posted Tue, 03/30/2021 - 12:34
Abigail_M&S

Hey Greg - check out this HIIT program: https://www.muscleandstrength.com/workouts/best-hiit-workouts

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Posted Wed, 03/31/2021 - 10:08
Abigail_M&S
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Posted Wed, 04/21/2021 - 10:57
Maria

There is a link to an ab workout in the article towards the end.

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Posted Tue, 03/30/2021 - 19:04
Greg

Thanks Abigail!

Any suggested ab routines I can through in on my off days?

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Posted Mon, 03/29/2021 - 04:58
Siong

Hi, I have just embarked on this regime. While most of the sets I have no problems, in the sense that while I try to learn the right way to apply, physically I have no problems. However, with the 3 exercise focused on the QUADS I have issues, the Dumbbell Squat, the Dumbbell Lunge and the Dumbbell Step Up as I either have issues squatting down fully on my knees to have any meaningful stretch on my quads. Are there any alternatives to work on the QUADS for a beginner without too much stress and focus on the knees? Thanks!

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Posted Mon, 03/29/2021 - 00:00
Mike Poshi

I have a 15lb pair of dumbbells, is that enough because different body parts are stronger than others, so will one pair of dumbbells be sufficient?

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Posted Mon, 03/29/2021 - 10:14
Abigail_M&S

Hey Mike - ideally, you'd be training with different a variety of different weights. We actually published a workout around training with a single light pair of dumbbells. Check that out here: https://www.muscleandstrength.com/workouts/single-pair-dumbbell-bodyweig...

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Posted Sun, 03/28/2021 - 08:56
Jonathan

Hi, I’ve been doing this workout regime and also trying to keep a good handling on my macros. Any idea how to estimate how much calories you would burn doing these workouts so I can keep a better handling on my intake?

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Posted Mon, 03/29/2021 - 10:10
Abigail_M&S

Hey Jonathan - calories burned per workout will vary from person to person. You can use our BMR calculator to help figure out your macros: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Wed, 03/24/2021 - 11:59
Kitano

Hey, I will finish this program in one week, then I will go to the gym, what program can I use in the gym? Is it for 12 weeks or less?

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Posted Thu, 03/25/2021 - 09:22
Abigail_M&S

Hey Kitano - what're you looking for out of a program? How many days per week?

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Posted Sun, 03/28/2021 - 07:24
Kitano

i can 5 days per week , help me please

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Posted Mon, 03/29/2021 - 10:11
Abigail_M&S
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Posted Wed, 03/24/2021 - 10:11
Elliot

Hey is it possible to do the bench-based workouts flat on the floor? I dont have a bench or a suitable substitute but want to still do the full range of exercises

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Posted Thu, 03/25/2021 - 09:22
Abigail_M&S

Hey Elliot - yes, you can do the bench exercises on the floor.

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Posted Sun, 03/21/2021 - 09:52
Nathan

Hey, I’m not sure if I should switch to the 4 day program. If I do so I’ll only train my upper body 2x a week, while with this program I train it 3x a week. Is it really better to make the switch?

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Posted Mon, 03/22/2021 - 09:34
Abigail_M&S

Hey Nathan - it's up to you. If you want to add in an additional workout each week, then switch to the 4 day. If you like only working out 3 days per week, stick with this routine.

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Posted Fri, 03/19/2021 - 04:01
Jonathan Hackett

Is it best to perform all the sets of each exercise together of to circuit through the workout until all sets of each exercise is completed?

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Posted Fri, 03/19/2021 - 09:48
Abigail_M&S

Hey Jonathan - you'll do all sets of one exercise before moving on to the next exercise.

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Posted Tue, 03/16/2021 - 08:50
Brayden Smith

Is it generally better to do all sets of one exercise back to back, or should I do set 1 of each exercise before moving on to set 2? I hope this makes sense