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. This full-body dumbbell workout comes with a free PDF printable so that you can stay on track, and the sessions themselves are only 30-minutes long and will help improve strength.
"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!" -Jacqui
A Quick Look At The Workout
- 💭Equipment: Dumbbells
- ⏲️Duration: 30 minutes
- 📖 PDF: Grab the 3-Day Total Body Workout Plan
- 📋Intensity: Beginner to Intermediate
- 📖 Frequency: 3 Days per Week
- ⭐ Muscles used: All major muscles
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What Is A Dumbbell Workout Plan?
A 3-day dumbbell workout plan is a full-body strength program you can do at home with just a set of dumbbells — no gym required. Training 3 days a week (with rest days between) hits every major muscle group while giving your body time to actually recover and build strength, which is why my 6-weeks to STRONG program uses the same structure.
Full body workouts build lean muscle across your whole body for that "toned" look, rather than isolating one area at a time (see this full-body workout for women for an example).
This plan is ideal if you're a beginner or intermediate who wants real results but feels nervous hitting the gym, or just doesn't have time to get there.
Jump To
- A Quick Look At The Workout
- What Is A Dumbbell Workout Plan?
- The Best 3-Day Dumbbell Workout Plan
- Full Body Dumbbell Workout #2
- Full Body Dumbbell Workout #3
- Workout PDF Printable
- Warming Up
- What Size Dumbbells To Use
- How To Progress The Workouts Over Time
- More Home Workouts & Fitness Tips
- 3-Day Dumbbell Workout Plan FAQs
The Best 3-Day Dumbbell Workout Plan
Below you'll find the workouts for the plan. Like any workout, form is crucial. You should have basic knowledge of how to perform a squat, a how to hip hinge, a row, and a how to do a push up.
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.
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 or an upper lower split workout.
Full Body Dumbbell Workout #1
| Dumbbell Front Squat | 10 repetitions |
| Dumbbell Floor Press | 10 repetitions |
| Rest | 45 seconds x3 sets |
| ½ Kneeling Shoulder Press (or a seasted 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 Thrust | 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.
What Size Dumbbells To Use
This varies from woman to woman and where you are in your fitness journey. However, I like all my coaching clients to start with a set of 15-pound dumbbells (learn more about why to choose 15 pound dumbbells).
This weight is great for challenging your legs but you can also scale it back to using only one of the dumbbells for upper body work. Once you start adjusting to the workouts, scale up the weight as needed.
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 routine for strength
Learn more about how to make workouts more intense at home as well as why you're training hard but not seeing results.
More Home Workouts & Fitness Tips
Ready to stop piecing everything together? The Strong Mom Starter Kit gives you the workouts, mobility plan, and protein guidance you need to finally build strength with confidence.
3-Day Dumbbell Workout Plan FAQs
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 of 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 of 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 🙂