Dumbbell-Only Full Body

Days per Week: 3

A 3-day full-body training plan built entirely around dumbbells. Each workout combines compound lifts with targeted accessory work to train the whole body across the week, with a balanced mix of pushing, pulling, squatting, hinging, and unilateral movements. A simple and versatile option for building strength and muscle without barbells or machines.

Day 1

Dumbbell goblet squat

3 sets × 10 reps

Dumbbell bench press

3 sets × 10 reps

Dumbbell row

3 sets × 10 reps

Single-leg dumbbell Romanian deadlift

3 sets × 10 reps

Lateral raise

3 sets × 15 reps

Incline dumbbell curl

3 sets × 12 reps

Day 2

Dumbbell Bulgarian split squat

3 sets × 10 reps

Dumbbell overhead press

3 sets × 10 reps

Dumbbell pullover

3 sets × 12 reps

Dumbbell hip thrust

3 sets × 12 reps

Rear delt raise

3 sets × 15 reps

Lying dumbbell triceps extension

3 sets × 12 reps

Day 3

Dumbbell reverse lunge

3 sets × 10 reps

Incline dumbbell press

3 sets × 10 reps

Chest-supported row

3 sets × 10 reps

Dumbbell Romanian deadlift

3 sets × 10 reps

Dumbbell upright row

3 sets × 15 reps

Zottman curl

3 sets × 12 reps

Train With Purpose. Follow a Plan.

Plan your workouts, track every session, and see your progress over time.

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