Dumbbell Only 3-Day
Just a pair of dumbbells. Perfect for home or hotel workouts, 3 days/week.
Frequency: 3x / week · Duration: 8 weeks · Workout: ~45 min · Level: Beginner
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 15 exercises across the week, 52 sets in total in the 8-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 15 different exercises rather than repeating a few.
Goals: Muscle Gain, General Fitness, Home Training
Equipment: Dumbbells, Minimal
Weekly Schedule
Full Body A — Full
- Goblet Squat: 4 × 12, rest 90s
- DB Bench Press: 4 × 10, rest 90s
- DB Row: 4 × 10/side, rest 90s
- DB Shoulder Press: 3 × 10, rest 75s
- DB Curl: 3 × 12, rest 1 min
Full Body B — Full
5 exercises (Pro).
Full Body C — Full
5 exercises (Pro).
Progression Guidance
Add reps each week; upgrade dumbbells when reps too easy.