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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388 Comments+ Post Comment

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Posted Tue, 07/16/2019 - 09:43
Neer Malhotra

Hi.
I ve' gone through this program & completed 8 weeks doing so.
Amazing experience following this program.
My question is should I a take break of a week before starting 4 day dumbbells workout or directly start it

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Posted Tue, 07/16/2019 - 10:38
JoshEngland

Hi Neer,

Do you feel you need a break? If yes, take one. If no, go straight into the 4 day :)

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Posted Mon, 07/15/2019 - 12:30
Mario

Hi brother i got a few questions as usual so here we go
1:are you sure the workout i showed you can give me the results like the dude in the video ? remember i'm a skinny dude.
2:The hell is wrong with people saying i only can build a body like that only in gym ? i mean i can get a body like that with this workout in 2 or 3 years with more eating right?
3:Love you as always brother also thx for keeping up with my bs if it was anybody else i would've been dead by now XD

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Posted Mon, 07/15/2019 - 12:39
JoshEngland

Hi Mario,

1. Yes, I believe a body like that is very attainable through diet and exercise.

2. Perhaps, if you have fantastic genetics. For most, they'll need the stimulus provided from lifting weights to promote muscle growth.

3. Love you to brother - happy to help!

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Posted Fri, 07/12/2019 - 12:14
Michael

Hello, I'm almost 18 years old, and I'm looking to gain weight + build muscles. I'm skinny and I have few dumbbells 4 and 5 kg each. Do you think its good plan for guy like me? I have a GYM not that far from my house, but I would like to start in home. Probably stupid question, sorry for that :)

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Posted Mon, 07/15/2019 - 12:30
JoshEngland

Hi Michael,

This would be a great program for you to start with.

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Posted Sun, 07/07/2019 - 01:38
Gard

I'm a 51 YO who hasn't seen the inside of a gym for 30+ years and does not have a physically demanding job. I do some kayaking, but even that is a pedal kayak. A hard weekend playing sport for me is a fishing tournament. Is this program a suitable place for someone like me to start with?

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Posted Mon, 07/08/2019 - 16:07
JoshEngland

Hi Gard,

Tough to say, but I'd assume so. Take it slow, and see how your body reacts and recovers from the workouts. It's suitable for most beginners, but everyone is different.

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Posted Mon, 07/08/2019 - 19:32
Gard

Thanks Josh.

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Posted Thu, 07/04/2019 - 23:52
Azri

Hi M & S,

I've done Frankoman's Dumbbell Only Split. I keep doing it even it's already been 23 weeks because I got such great results. Starting this week, I started this 3 day full body program. Is it the correct way to progress from Frankoman's? Or should I go for 4, 5 or even 6 days workout to progress? Thanks in advance.

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Posted Fri, 07/05/2019 - 10:41
JoshEngland

Hi Azri,

This is a fine program to move into from that program. You could also move into the 4 day depending on your schedule and individual preferences.

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Posted Tue, 07/02/2019 - 23:06
Jag

Total beginner (female) here. I have been consistently following this program for five months and have had excellent results. Very visible muscle gains as well as strength. Thank you! I did add hip thrusts/bridges and side leg abductions to get a bit more glute work, as well as calf raises.

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Posted Wed, 07/03/2019 - 10:31
JoshEngland

Hi Jag,

Perfect additions! Thank you for the feedback and congrats on your results!

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Posted Sat, 06/29/2019 - 18:14
Ashley

Hello,
Im starting to look into fitness, and im going to start this regime next week. What kind of diet would you recommend to go with this? Im looking to lose weight and build muscle.
Thank you

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Posted Mon, 07/01/2019 - 14:11
JoshEngland
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Posted Fri, 06/28/2019 - 17:21
Craig

Hi Josh,

I'm a beginner to weight lifting and I just started the 3 day lift dumbbell workout. I like the program so far and just had a question about the amount of weight I'm lifting. I've noticed that for a lot of these workout I can use the same amount of weight throughout and feel like I'm getting a workout, but on the dead lifts and squats it doesn't feel like enough weight. I have one of those adjustable weight dumbbell systems, should I be switching weights between different workouts to get better results?

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Posted Mon, 07/01/2019 - 14:22
JoshEngland

Hi Craig,

Thanks for giving the program a shot! Yes, I'd recommend using a heavier weight whenever able - especially if you have the ability to do so. Some lifts you'll be a lot stronger at than others, so it's somewhat necessary to do so.

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Posted Thu, 06/27/2019 - 02:33
Neer Malhotra

Hi Dear
I ve' started this workout plan from last 4 weeks with HIIT cardio.
Also I ve' added abs workout, yoga & cycling in my rest days.firstly I started with 2 kgs dumbbells.
From 3rd week I started doing with 5 kgs dumbbells.
Now my question is that how much weight should I need to increase max.
Or should I complete this 8 week plan with 5 kgs dumbbells by increasing reps or sets.
As a women how much weight I can lift.
& When I start 4 day ,5 day or 6 day dumbbells workout how much weight dumbbells I need 2 purchase as I am having only 2 kgs & 5 kgs dumbbells.
Thx

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Posted Thu, 06/27/2019 - 11:38
JoshEngland

Hi Neer,

Since you only have the 2 sets of dumbbells, you can perform the entire duration (or half of the program) before purchasing the new heavier dumbbells.

You can move onto the 4, 5, or 6 day program whenever you feel ready to do so.

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Posted Thu, 06/27/2019 - 12:23
Neer malhotra

Should I invest in dumbbells weighing 10 kg or more than 10 kgs

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Posted Fri, 06/28/2019 - 15:02
JoshEngland

Hi Neer,

Sure - if you feel you need them to provide a challenging workout.

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Posted Wed, 06/26/2019 - 12:34
Tsering Wangyal...

How to safely add dips and pull ups in these workouts for all three days?

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Posted Wed, 06/26/2019 - 15:15
JoshEngland

Hi Tsering,

You can add one or the other into one each of the workouts if you wish.

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Posted Tue, 06/25/2019 - 07:52
Jai Negi

Hey Josh,
I Just Wanted To Consult That I Do A Lot Of Cardio But Still I Have a Lot Of Stomach Fat, And My Triceps Started Looking Thinner Even Tho I Consume Lot Of Protein and Eat a Calorific Diet, So Can You Give Me Any Idea About What Should I Do In Order To Increase my Triceps Along With Reduce My Stomach Fat...And Can I Do Strength Training 4 days a Week To Get Faster Results?
Thanks...

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Posted Wed, 06/26/2019 - 15:27
JoshEngland

Hi Jai,

You can't necessarily choose where you lose body fat. You might benefit from adding in core and tricep exercises to build those muscles if you wish to develop them.

4 days a week is fine if you feel you're at that point with your training experience. Just remember, this is a marathon, not a race. Take your time, work hard and you'll see results.

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Posted Tue, 06/25/2019 - 03:05
Advik

I am planning to this workout very soon, and I have a quick question, will this be able to burn fat as well as build muscle as I am a teen trying to get stonier, build muscle as well as lose fat.

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Posted Wed, 06/26/2019 - 15:28
JoshEngland

Hi Advik,

If you're a beginner, yes - you can do both at the same time with this program.

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Posted Thu, 06/20/2019 - 10:12
Mario

Hey josh it's me again i have a couple of questions as usual.
1: is it ok if i have only one day of rest in a week with the workout i showed you ?
2: or should i at least do sit ups and push ups in resting days so i can stay active ?
3: also i hear some people saying sit ups don't make six packs is it true ?
and last but not least 4: love you brother XD

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Posted Mon, 06/24/2019 - 11:19
JoshEngland

Hi Mario,

1. It's fine to do so, but may not be necessary depending on your training experience and ability to recover.
2. You can, but again, not necessary. If you want to be active - try Yoga, walking, and/or foam rolling on rest days.
3. They help develop a portion of your abdominals, but sit ups alone won't get your a 6 pack.
4. Love you too bro!

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Posted Sun, 06/16/2019 - 06:28
Glyn Thomas

Good morning Josh
I'm coming up to my 70 birthday been doing workouts for the last 50 years the dreaded sacropenia as now set in . Can I build muscle up at this age or am wasting my time.

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Posted Mon, 06/17/2019 - 08:43
JoshEngland

Hi Glyn,

Unfortunately, I don't have a lot of experience working with your demographic. From what I understand, it is possible to build muscle at any age, although it gets harder with father time's role.

I don't think working out, under any circumstance, is a waste of time - especially if you can find a form of working out that you actually get excited to do.

The workouts listed, in my opinion, would be a good way to offset some of the side effects of sarcopenia. However, you might find it beneficial to work with a trainer in person who will be better able to design a program for your specific and individual needs.

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Posted Mon, 06/17/2019 - 09:33
Glyn Thomas

Good Afternoon Josh
Thank you for your reply.
I will persevere with your enjoyable workouts and fingers crossed I will not fade away.

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Posted Thu, 06/13/2019 - 12:58
Tsering Wangyal...

I am willing to add pull up to this workout all three days. How many sets of how many reps would you recommend?

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Posted Fri, 06/14/2019 - 09:51
JoshEngland

Hi Tsering,

2-3 sets, 8-12 reps.

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Posted Thu, 06/13/2019 - 12:48
Mario

Hey josh i wanted to ask some questions about the workout i talked about and wanted you to take a look at it and tell me that is this workout good for me even tho i'm real thin and can i get a result like the dude in the video? sorry for asking to much questions brother.
https://www.youtube.com/watch?v=o_01f6R46UM

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Posted Fri, 06/14/2019 - 09:56
JoshEngland

Hi Mario,

Definitely. Both the workouts listed and the workout in the video are excellent starting points for someone with your goals.

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Posted Mon, 06/10/2019 - 02:26
Ali

I have had great success with this workout. I used to do Tue, Thurs and Sat.

My work life situation has changed, would this still work with the following schedule:

Sat 6AM
Sun 7PM
Either Tue, Wed, Thurs 7PM

I am asking in terms of getting a sufficient amount of rest time?

Thanks

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Posted Mon, 06/10/2019 - 09:58
JoshEngland

Hi Ali,

I wouldn't recommend doing it on both Sat and Sun if avoidable. If both Tue and Thur are options, I'd recommend T/Th/Sat or Sun.

If not, you could do just 2 workouts per week and still maintain a healthy lifestyle.

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Posted Sun, 06/09/2019 - 16:00
Abdulla Alzarooni

When should I work out my abs while doing this program? And how often should I work out my abs?

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Posted Mon, 06/10/2019 - 10:02
JoshEngland

Hi Abdulla,

You can include ab workouts on either your workout days after resistance training or on your recovery days as a form of active recovery.

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Posted Thu, 06/06/2019 - 16:14
Johnny

Hi,

I want to start training again after a motorcycle accident which messed up my shoulder.

Now Im looking for an adjustable bench.

Got my eyes on the Barbarian multi bench 2.0 or the Ironmaster super bench pro.

I will start with 3 days of training and want to end with 5 days.

Which one of these should i buy?
Or do you Guys think these are way to much overkill?

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Posted Fri, 06/07/2019 - 15:02
JoshEngland

Hi Johnny,

With an injury history such as this, I typically recommend people work with a Personal Trainer (might be able to get your PT or PCP to recommend one) in person.

Injuries really affect movement patterns and it's not fair for anyone to recommend workouts or certain exercises over the internet as they aren't able to see how your movement patterns have been affected.

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Posted Sat, 06/08/2019 - 10:55
Johnny

I had a surgery on that shoulder 4 months ago, i can slowly rebuild my strenght Should be all fine:)

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Posted Thu, 06/06/2019 - 15:39
Robert Davies

Hi i am so glad I've come accross this page . Iive been trying lots of different routines as a beginner for about 2 weeks . Mainly watching YouTube vids but this gives me a set of great exercises to work on . I do mon wed fri . And tue Thursday I do cardio and abs .I've got a bit of belly fat lol ..is it okay to do this at about 7 or 8 PM as I eat at about 5.30 PM. Thanks for such a great programme .

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Posted Fri, 06/07/2019 - 15:03
JoshEngland

Hi Robert,

Yes, that should be completely fine.

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Posted Fri, 06/07/2019 - 17:30
Robert Davies

Thankyou ..I cant wait till Monday to get started

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Posted Wed, 06/05/2019 - 04:00
Mario

I have a workout which is 1.goblet squat 2.deadlifts 3.flat floor dumbbell press 4.dumbbell flies 5.shoulder press
6.dumbbell llateral raise 7.dumbbell bent over rows 8.dumbbell biceps curls 9.dumbell triceps extensions
is it fine if i do that and this with each other like doing my workout in days i'm not doing this ?

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Posted Wed, 06/05/2019 - 10:00
JoshEngland

Hi Mario,

You could alternate. I wouldn't recommend performing a weighted full body workout daily. Your muscles need time to recover.

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Posted Mon, 06/03/2019 - 19:49
Donald Frenzy

I am 25 years old and trying to lose lose some weight but also just look/feel better. I mostly do cardio for exercise (biking) and was looking to add some weight training. I am currently 6 feet 210 lbs and am trying to get to 185-190 but also have some decent muscle. Would this be a good workout for trying to lose weight and build muscle?

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Posted Tue, 06/04/2019 - 16:27
JoshEngland

Hi Donald,

This workout would be a pretty good fit for someone in your situation and the goals mentioned.