Start building muscle and losing weight… without hitting the gym. This 3-day dumbbell workout plan is geared towards both beginners and intermediates to help you get fit at home.
Make better use of your time and cut the traveling. These full-body dumbbell workouts are only thirty minutes long and will help improve strength and physique.
What Is A Dumbbell Workout Plan?
A 3 day dumbbell workout plan is a fitness program you can do at home using only dumbbells. Having a plan is the way to fast-track results which is why my signature home workout program SMASH Fit For Life is so effective for moms.
Full body workouts can help you build muscle mass (and boost muscle growth) which gives you that "toned" look people strive for.
And this full-body dumbbell workout plan is great because it doesn't just target one muscle group and can be done at home.
If you’re a beginner looking to get started with strength training and muscle growth but are a bit too nervous to hit the gym (or simply don’t have time!). This workout plan is ideal for you!
How to workout at home safely and reduce injury risk
Like any workout, form is crucial. You should have basic knowledge of how to perform a squat, a hip hinge, a row, and a push up.
As a Certified Strength & Conditioning Specialist, I can tell you that when you’re working out at home, quality matters much more than quantity so make each and every repetition count and move in a controlled manner.
Remember that these dumbbell workouts are very generalized. They target all muscle groups. You know your body best so take extra rest when needed and chat to a doc before diving in head first.
Workout Summary
Days per week: 3
Muscle groups: all major muscles
Length of workouts: 20-30 minutes
Difficulty: Beginner to Intermediate
Equipment required: Dumbbells
PDF: Grab the 3-Day Total Body Workout Plan
When it comes to a workout schedule. schedule your workout days so that you have at least one rest day between each. Also know that if you’re a beginner, you may have a bit of extra soreness in the first week or so.
Not sure if you can commit to three? Get started with this 2 day workout split.
Benefits Of a 3 Day Dumbbell Workout Plan
- Saves time as you don’t have to hit the gym
- Keeps you consistent because you can do it at home
- Promotes weight loss and muscle building
Need to scale back? Here's a 2-day upper lower split workout.
Full Body Dumbbell Workout #1
| Dumbbell Front Squat | 10 repetitions |
| Dumbbell Floor Press | 10 repetitions |
| Rest | 45 seconds x3 sets |
| Seated Shoulder Press | 8 repetitions |
| Romanian Deadlift or a single leg version | 12 repetitions |
| Deadbug | 10 reps per side |
| Rest | 30 seconds x 3 sets |
| Elevated Dumbbell Glute Bridge | 20 repetitions |
| Rest | 15 seconds x 2 sets |
Perform the first two exercises back to back. Rest 45 seconds after the squats & repeat for a total of 3 rounds. Then, move on to the next three exercises and perform them back to back. Rest 30 seconds after the deadbug & repeat for a total of 3 rounds.
Finally, finish with the bridges for two rounds and just 30 seconds between sets
Full Body Dumbbell Workout #2
| Renegade Row (use dumbbells) | 8 reps per side |
| 1.5 Rep Sumo Squats | 10 repetitions |
| Rest | 45 seconds x 3 rounds |
| Eccentric Push Up | 6 repetitions |
| Single Leg Dumbbell Hip Thryst | 10 reps per leg |
| Rear Delt Fly | 10 repetitions |
| Rest | 30 seconds x 3 sets |
| Dumbbell Walking Lunges | 10 reps per leg |
| Rest | 30 seconds x 2 sets |
Perform the first two exercises back to back. Rest 45 seconds after the squats & repeat for a total of 3 rounds. Then, move on to the next three exercises and perform them back to back. Rest 30 seconds after the fly & repeat for a total of 3 rounds.
Finally, finish with the walking lunges for two rounds and just 30 seconds between sets.
Full Body Dumbbell Workout #3
| Squat & Press | 10 repetitions |
| 1 Arm Dumbbell Row | 8 reps per side |
| Straight Leg Abductions | 12 reps per side |
| Skull Crusher | 10 repetitions |
| Mountain Climbers | 25 seconds |
| Rest | 45-60 seconds x 4 sets |
Perform all exercises back to back without rest. After the mountain climbers, rest for 60s before repeating for a total of 4 rounds.
Workout PDF Printable
Below is a PDF printable of the 3 day workout split (click the image). Print it off and use it to track your weights and how each workout feels. Then, try to progress your workouts week by week.
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
How To Progress The Workouts Over Time
In order to keep results coming, you need to progress your workouts (make them harder). And though you can easily up your weights, there are other options:
- Add a pause at the hard point of the exercise
- Focus on lengthening one part of the exercise
- Put two exercises together
- Bump up your workout volume to a 4 day workout routine or even a 5 day workout plan for strength
Learn more about increasing intensity without adding more weight.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
More Home Workouts & Fitness Tips
Frequently Asked Questions About A 3-Day Dumbbell Workout Plan
It’s important to take rest days in a full body dumbbell workout routine. But that doesn’t mean you need to be sedentary during them. A rest day is a great time to do low-impact cardio, yoga, or mobility work
Of course! It’s not only the tool that matters but the intensity and the consistency to a dedicated plan that will stimulate muscle growth and lose fat. Strength training with dumbbells is a great way to change your physique, lose weight and get ripped.
To continuously see results, it’s important to change up or progress your workout routine. Do this too often though and you’ll lose your consistency. It’s a good idea to alter your dumbbell workout program every 4-5 weeks. This doesn’t have to be a big overhaul, but swapping in some new variations, or exercise progressions is a good plan.
Both kinds of workouts can give results. However, if you're short on time or only plan to work out a couple days per week, a full body workout routine gives you the best bang for your buck as it doesn't just hit one muscle group once per week but multiple muscle groups multiple times.
Jacqui says
I just wanted to say thank you for these awesome dumbbell workouts! I have a small gym at home without much equipment but I have dumbbells so this is perfect for me. I have the print-out posted on my wall so I can follow along. You're videos are awesome too, and so easy to follow along!
fitasamamabear says
This makes my heart happy! Thanks for such kind words and I'm happy you have something to follow! Any questions, just ask 🙂