Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout45 minutes
- Equipment RequiredBarbell, Dumbbells
- Target Gender Male & Female
- Workout PDF Download 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 |
614 Comments
For the calf raises, is it 12 on each leg? Or 12 total? The lunges are broken out into 6 on each leg.
Hi Jill, the calf raises are 12 for each leg. I hope this helps!
Hi appreciate the workout details, great programmes. Could I ask though what rest period you would recommend between sets and then exercise?
Hi Jack, 90-120 seconds for both sets and exercises. I hope this helps!
Hi i am a beginner and am about to start this program. I am 29 years old and quite weak. Is this program suitable if i have a lot of musculoskeletal imbalances and postural issues, ie scoliosis and rounded shoulders? Also when i do squats or any kind of flexion of the hip i feel deep achy pain in my right hip. I have a history of osteopenia due to malnourishment. Basically i need to start strength training but I am not sure whether i need to avoid certain exercises ie squats (due to the deep achy hip pain) or should i focus corrective sort of exercise first before starting this program, like exercises to fix my rounded shoulders, and learn to activate my mid traps, lats etc?
Sorry about all the questions! your website is super helpful!
We do all we can, Sarah. Glad you are here and thanks for reading.
I would suggest you take this program to your doctor and ask all these questions. We could offer general alternatives, but your physician knows more about your personal situation and would be best to offer guidance. What I would tell you is that if it feels off, skip it and find a machine exercise you can do so you don't have to worry about stability.
General tips for mid-traps and lats. Do shrugs leaning slightly forward and shrug toward the mid back instead of straight up. This will target the traps. When you do pulldowns, think about bringing your shoulder blades down first, then pull. This will help you feel the lats working.
I can’t do deep push ups can I just do normal till strength improves?
Hi Jake, you can, but unless you have a shoulder injury, try to work on improving your stretching in the chest area and make it a goal to do deep pushups in the future. They are worth the time you would invest into it.
Can I do this for strength training as in calorie deficit for weight loss
As long as your nutrition and cardio support weight loss, then yes, David.
I was wondering if I could repeat the workout Schedule twice in one week, and make it a 6 day workout?
How long have you been working out, Carson?
If you add in the chin-ups as the first back exercise as noted, how many sets and reps are recommended?
Four sets of around 8-12 reps would be solid.
Roger, does the chin-ups replace the barbell rows or does everything stay in tact?
Add them in, Paul. I think the extra volume will be fine.
Thank you so much, Roger!
Another great plan, huge thanks Roger and all the M&S writers!
About the deep dumbbell push ups on day one, what's the progression once I am comfortable with the 4x12 reps please?
Should I add reps, add an extra set, decrease rest time? Or is there an upgraded variation of the exercise which adds challenge? My goal is building muscles.
Note I workout on my own, so I can't ask a fellow to put a plate on my back for instance.
Thanks, Zehef! The support is appreciated.
I would decrease rest time and add pauses at the bottom. Do three second negatives and two second pauses at the bottom of each rep. That will provide a new challenge to these. Let me know how you like it if you try it.
Hello. May I replace the dips and pushups with bench press and incline bench press? Would 4 sets of 6 to 12 reps for both be ideal? Thanks!
Yes and yes!
HI, felt in love with the exercise and routines collection at your site. SO I am basically a beginner and wanted to know which workout routine should I follow. I have one pair of 2.5kg and a pair of 5kg dumbbells, an EZ Olympic barbell and a straight Olympic barbell and weights plates of barbell like 2.5kg pair, 5kg pair and 10kg pair and also have a multi angle bench which has decline angle option too. so, can you please suggest a routine which i can follow from non on
This one is a great one for beginners to learn the ropes.
I'm coming up to the final two weeks of this program. Gained 4 lbs of muscle already. What program do you recommend after to cut? Ideally 3 days, still, since that's all I've got time for these days.
Here you go, Britt. I hope this helps. Thanks for reading M&S!
https://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-buildin...
Hello, I've basically completed a 10 week program here. I'm looking for another program but isn't exactly for beginners nor really experienced people. Would this be a good one to try out?
I believe so, Jack. If you take it on, let us know how it goes. Thanks for reading M&S!
Hi guys, can I change the chest dips and deep push ups on Mondays for skullcrushers and bench presses?
You can change the dips with bench, but the deep pushups are more for chest than triceps. Find a flye version that you can use instead,
So I'm a beginner and understand that everyone has to start some where I only have access to some 15lb dumbbells and a curl bar with varying weight options is it okay to use the curl bar in place of a barbell lying on the floor with the help of a spotter
It sure is, Adrian. Just make sure you can hold the bar comfortably while training. Do what you gotta do to get it in!
Hi, I am just beginner , is this workout good for me as beginner with 3 weeks experience
and can you please let me know if this workout is good for me if i want just balanced body not too much muscle or should i go for the 5 days program which have more exercises with only dumbbells and barbells .
thanks for publishing these workouts plans.
Hi, Yousef. This workout would be a good choice for both your status as a beginner and for your goals. Feel free to take this one on full steam ahead.
For the one arm barbell row, is 1 set 10 reps of each arm?
Yes, John. One set for each arm.
Hello, i am going to start this workout, but i want to ask a question regarding nutrition. I am currently 195 pounds, 6'2.
Eating 155g protein is enough or do i have to eat around 200g?
Hey, Titus. 200 grams would be better, but if 155 is all you can do for now, it won't be the end of the world.
Thank you for helping. May god fullfil all your wishes and be always happy...
Can we add some core exercises that focus on abs to this split?
Any recommendations on the day and type of exercise that I can add to this regime?
Hi, Hiro. You sure can. Perform lying leg raises on Monday, crunches on Wednesday, and planks on Friday. 3-4 sets of 10-12 reps of each. 30-60 seconds with the planks. Hope this helps!
Hi, what is the recommended rest time between each set? Thanks
Hi, Annabelle. Rest for 60 seconds between sets.
we have to go till failure for the tricep dips for each set right?
Hi, Elijah. Yes, continue until you can't perform another set with proper form.
For tricep dips in day one do we have to go till failure in each set
Hi, Smith. Yes, continue until you can't perform another set with proper form.
Heyy.. I wanted to ask I am actually a beginner right now but i wanna try this workout split.. .i can only use 4 pound dumbells for lateral raise and delt fly.. Is that bad?
Hi, Michael. That is not bad at all. Everyone has to start somewhere, and the better news is since you're a beginner, you should see initial results quickly as long as you train properly. Thanks for reading M&S!
What weights should I use for this? For reference, I was bench pressing 100lbs, 4 sets of 12 reps, on the third set my arms gave out and I couldn't complete the 8th rep. I'm 5'6 and 144lbs.
Hey Austinite. Thanks for the comment and question. It can be tough to pinpoint an exact number for weight, but in your case, try backing down the bench press to 80 pounds. If you manage to achieve four sets of 12 reps, then add five pounds. Continue working with that until you can get four sets of 12 again. Repeat that same principle with every exercise. If you can't get 4x12, back down. If that gets easy, add more.