3-Day Full-Body Dumbbell Workout: Build Muscle Anywhere

Looking for a simple yet effective workout plan that requires only dumbbells? This 3-day full-body dumbbell workoutis perfect for beginners, home workouts, and frequent travelers. With just the right amount of volume, it promotes muscle growth while keeping your training efficient and convenient.

Who Is This Workout For?

  • Home gym users – No need for bulky machines or expensive memberships.
  • Travelers – A go-to workout that can be done anywhere.
  • Beginners – A simple and structured plan to build strength and muscle.

This program is designed for up to 8 weeks. After that, consider increasing volume or transitioning to a more advanced routine.


3-Day Dumbbell Workout Overview

✅ Duration: Up to 8 weeks
✅ Training Days: 3 days per week
✅ Rest Days: 1 day between workouts
✅ Goal: Muscle growth & strength development
✅ Rest Between Sets: 30-60 seconds

For best results, follow a Monday, Wednesday, Friday schedule to allow for optimal recovery.


Customizing Your Routine

  • Cardio: Add HIIT after workouts or low-intensity cardio on rest days.
  • Abs Training: Feel free to include core-focused exercises as needed.
  • Progression: After 8 weeks, move on to the 4-day dumbbell workout split for continued growth.

Have questions? Drop them in the comments and start building strength today! 💪🔥

3 Day Full Body Dumbbell Workout

Day 1

ExerciseSetsReps
1. Dumbbell Squat310
2. Dumbbell Stiff Legged Deadlift310
3. Bent Over Dumbbell Row310
4. Dumbbell Bench Press310
5. Lateral Raises28
6. Standing Dumbbell Curl28
7. Lying Dumbbell Extension28

Day 2

ExerciseSetsReps
1. Dumbbell Lunge310
2. Dumbbell Hamstring Curl310
3. Dumbbell Deadlift310
4. Dumbbell Military Press310
5. Dumbbell Flys28
6. Hammer Curl28
7. Seated Dumbbell Extension28

Day 3

ExerciseSetsReps
1. Dumbbell Step Up310
2. Dumbbell Stiff Legged Deadlift310
3. One Arm Dumbbell Row310
4. Reverse Grip Dumbbell Press310
5. Dumbbell Rear Delt Fly28
6. Zottman Curl28
7. Close Grip Dumbbell Press28
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5-Day Dumbbell-Only Workout Plan: Build Lean Muscle Anywhere

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Upper/Lower 4 Day Bodybuilding Workout

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