Dumbbell Only Workout: 3 Day Full Body Workout With Dumbbell Only
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
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.
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 |
