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 |
599 Comments
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.
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.
Do you super set this workout or do you do the lifts in order? Also, how much time between sets?
Hey Tev - you'll do the exercises in the written order. You'll do all sets of one exercise before moving on to the next exercise.
Just curious what recommendation one would have on another 3 day workout to switch things up a bit? I work a physical job already and I am not looking to exceed 3 days a week.
Hey Justin - are you limited to any specific equipment?
I have a barbell, dumbbells, and pull-up bar.
Also, could switching things up mean more weight and less reps? Thanks.
Hey Justin - yes, you can switch things up with changing the rep scheme, # of sets, and rest time. Check out this article for more ways to switch up your current training routine: https://www.muscleandstrength.com/articles/7-ways-make-your-home-gym-wor...
Hi...do we have to do warm up sets for evey exercise..I don't think it's necessary in this workout routine...is it okay if I just do dynamic warmup before the workout instead?
Hey Elijah - yes, a full-body dynamic warmup before this workout will work
full-body dynamic warmup before each workout right?
yep!
Aren’t you supposed to work each muscle group at least twice a week? It seems like you are only working them once a week in this workout.
Hey John - working each muscle group 2x per week is ideal for muscle growth, however, it is personal preference as to what program you choose.
Hi...how to do lateral raises?...the man in the video is doing it wrong
the man doing lateral raises...his form is wrong...so how do we actually do lateral raises?
Hey marcel - the form in the lateral raise video is correct