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Only have a pair of dumbbells and three days a week? That’s honestly all you need to build a strong, fit body.
This is a 3 day full body dumbbell workout. Every session works your legs, chest, back, shoulders, arms and core, and each one takes about 45 minutes. It’s built for beginners and anyone training at home, men and women alike.
Keep reading for all three workouts, how to progress, and how to keep it challenging as you get stronger.
The plan at a glance
| Level | Beginner to intermediate |
| Days | 3 a week, with a rest day between each |
| Session length | About 45 minutes |
| Rest | 60 to 90 sec between sets |
| Length | 8 weeks, then repeat heavier |
| Equipment | Dumbbells, a bench or sturdy step |
Your week
| Monday | Wednesday | Friday |
|---|---|---|
| Workout A | Workout B | Workout C |
Any three days work, as long as there’s a rest day between them.
The workouts
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Goblet squat | 3 | 10 |
| Dumbbell bench press (or floor press) | 3 | 10 |
| One-arm dumbbell row | 3 | 10 each arm |
| Dumbbell shoulder press | 3 | 10 |
| Dumbbell curl | 2 | 12 |
| Plank | 3 | 30-45 sec |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Romanian deadlift | 3 | 10 |
| Incline dumbbell press (or push-up) | 3 | 10 |
| Dumbbell reverse lunge | 3 | 10 each leg |
| Chest-supported dumbbell row | 3 | 10 |
| Overhead dumbbell triceps extension | 2 | 12 |
| Dead bug | 3 | 8 each side |
Workout C
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell sumo squat | 3 | 12 |
| Dumbbell floor press, close grip | 3 | 10 |
| Dumbbell pullover | 3 | 12 |
| Arnold press | 3 | 10 |
| Dumbbell hip thrust | 3 | 12 |
| Side plank | 3 | 20-30 sec each side |
A floor press is a bench press done lying on the floor. It’s perfect if you don’t have a bench. A pullover means lying across a bench or on the floor, holding one dumbbell with both hands above your chest, then lowering it back over your head and pulling it back up. It works your back and chest.
How to progress
When to go heavier: once you hit the top of the rep range on every set for two sessions in a row, move up to the next dumbbell.
No heavier dumbbells? Don’t worry. A meta-analysis of 21 studies found that muscle growth was similar across light and heavy loads, as long as the sets were hard. So you can:
- Add 2 to 5 reps per set
- Slow each rep down to 3 seconds on the way down
- Switch to single-leg versions, like Bulgarian split squats or single-leg deadlifts
| Weeks 1 to 3 | Week 4 | Weeks 5 to 7 | Week 8 | |
|---|---|---|---|---|
| Effort | Stop 3 reps short of failure | Same | Stop 1 to 2 reps short | Easy |
Week 8 is a deload, or an easier week, before you start again.
Why full body three times a week?
It’s efficient. Research found that the total weekly work matters more than how many days you split it across, and full body sessions let you train every muscle with just three workouts. It also covers the WHO recommendation of strength training on two or more days a week.
Eating for it
Aim for about 0.6 to 0.9 g of protein per pound of bodyweight a day (1.4 to 2.0 g per kg). Spread it across your meals.
Questions people ask
I don’t have a pull-up bar. Is that okay?
Yes! This plan doesn’t need one. Rows and pullovers cover your back.
Can a complete beginner do this?
Yes. Use light dumbbells and do 2 sets of everything for the first two weeks.
Want to train four days instead?
Try our 4 day dumbbell workout plan.
Have a gym membership?
Then the 3 day full body workout uses barbells and machines for the same structure.
Happy lifting, and enjoy training at home!
This article is for general information and is not medical advice. If you have an injury or a medical condition, check with a doctor before starting a new training plan.
