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. These full-body dumbbell workouts are only 30-minutes long and will help improve strength and physique.
"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: 20-30 minutes
- 📖 PDF: Grab the 3-Day Total Body Workout Plan
- 📋Intensity: Beginner to Intermediate
- 📖 Frequency: 3 Days per Week
- ⭐ Muscles used: All major muscles
SUMMARIZE & SAVE THIS CONTENT ON
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 6-weeks to STRONG program 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.
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!
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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 |
| 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 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.
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 how to make workouts more intense at home.
More Home Workouts & Fitness Tips
If you're ready to follow a more structured plan with actual support, try my 6-weeks to STRONG program.
3-Day Dumbbell Workout Plan AFQs
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 🙂