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.

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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.

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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

Exercise	Sets	Reps
1. Dumbbell Squat	3	10
2. Dumbbell Stiff Legged Deadlift	3	10
3. Bent Over Dumbbell Row	3	10
4. Dumbbell Bench Press	3	10
5. Lateral Raises	2	8
6. Standing Dumbbell Curl	2	8
7. Lying Dumbbell Extension	2	8

Day 2

Exercise	Sets	Reps
1. Dumbbell Lunge	3	10
2. Dumbbell Hamstring Curl	3	10
3. Dumbbell Deadlift	3	10
4. Dumbbell Military Press	3	10
5. Dumbbell Flys	2	8
6. Hammer Curl	2	8
7. Seated Dumbbell Extension	2	8

Day 3

Exercise	Sets	Reps
1. Dumbbell Step Up	3	10
2. Dumbbell Stiff Legged Deadlift	3	10
3. One Arm Dumbbell Row	3	10
4. Reverse Grip Dumbbell Press	3	10
5. Dumbbell Rear Delt Fly	2	8
6. Zottman Curl	2	8
7. Close Grip Dumbbell Press	2	8