If you’re looking for a well-designed 3 Day dumbbell workout program, then you’ve come to the right place. Recently I’ve created three types of 3 Day dumbbell workout routines: full-body, upper-lower split, and push-pull-legs (PPL) for growing strength, lean mass, and a better physique.
All three plans are effective and help you scale up for intense gym training and enhance your overall fitness. You can follow one of them, or do them concurrently depending on your choice.
If you ask me which one should you do, I’ll suggest you follow three of them, starting from full-body to split and PPL.
I’ll also hand out a PDF of this 3 Day dumbbell workout schedule so you can download it to keep it offline.
If you’ve only a couple of days in a week to work out, this 2-day dumbbell exercise plan will suit you.
Program Summary
| Routine Type | Full-body, Upper/Lower Split, and PPL |
| Program Duration | 6 Weeks |
| Frequency per week | 3 Days |
| Program Goal | Build Strength and Muscle |
| Level | Beginner |
| Suitable For | Men and Women |
| Equipment Needed | Dumbbells and Workout Bench |
| Daily Session Duration | 40-60 Minutes |
| Rest Days | After Each Workout Day |
If you want a dumbbell weight loss program, you can download this HIIT dumbbell workout plan.
3 Day Full Body Dumbbell Workout Routine
You’ll do a total of eighteen exercises (six/day) in this full-body 3 Day dumbbell workout routine. I’ve incorporated mostly dumbbell compound exercises as they work on multiple muscles at once and help you develop a better physique over time.
A little about this program:
All exercises will be performed in a circuit instead of doing three sets of one exercise at once. Because circuit training is an efficient way to improve strength, body shape, and cardiovascular health – suggested in a study published on the National Institute of Health Database.1 Ramos-Campo, Domingo Jesús et al. “Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.” Biology vol. 10,5 377. 28 Apr. 2021, doi:10.3390/biology10050377
Try to keep rest as short as possible between exercises so you can build endurance while building muscles. For example, keep interval time 45-90 seconds between exercises for efficient result.
If you’re a beginner, complete two rounds, and complete three circuits if you’re working out for a while.
Day 1
| Dumbbell Workout | Targeted Muscle | Reps |
|---|---|---|
| Standard Dumbbell Squat | Quad | 12 |
| Incline Dumbbell Bench Press | Chest and Shoulder | 12 |
| Dumbbell Overhead Press | Shoulder | 12 |
| Incline Dumbbell I-Y-T Raises | Back and Shoulder | 8 |
| One-arm Dumbbell Rowing | Back | 10 |
| Dumbbell Side Bend | Core | 10 |
Day 2
| Dumbbell Workout | Targeted Muscle | Reps |
|---|---|---|
| Dumbbell Forward Lunges | Quads and Hams | 10 |
| Dumbbell Bent-over Row | Back | 12 |
| Dumbbell Reverse Fly | Back and Shoulder | 10 |
| Flat Dumbbell Bench Press | Chest | 12 |
| Dumbbell Pullover | Chest and Back | 10 |
| Dumbbell Romanian Deadlift | Hamstrings | 8 |
Day 3
| Dumbbell Exercises | Targeted Muscle | Reps |
|---|---|---|
| Dumbbell Deadlift | Quads | 6 |
| Dumbbell Man maker | Full Body | 6 |
| Dumbbell Squat to Swing | Full Body | 6 |
| Dumbbell Glutes Bridge | Glutes | 10 |
| Incline Plank Dumbbell Row | Back and Core | 10 |
| Dumbbell Upright Row | Shoulder and Back | 10 |
Related:
Dumbbell Workout 3 Day Split (Upper/Lower)
If you want to strengthen your upper and lower body separately, you can follow this 3 Day dumbbell split workout routine.
All exercises included in this program will be done separately, unlike the above routine. Here you’ll need to perform the required number of sets of one workout before moving on to another. And there will be 1 to 2 minutes rest between sets.
- Day 1: Upper Body – Chest, Shoulder, and Biceps
- Day 2: Lower Body – Quads, Hams, Glute, and Calves
- Day 3: Upper Body – Back, Triceps, and Core
Day 1 – Chest, Shoulder, and Biceps
| Upper Body Workout | Targeted Muscle | Reps |
|---|---|---|
| Dumbbell Bench Press | Chest | 8-12 x 3 |
| Incline Dumbbell Bench Press | Chest | 8-10 x 3 |
| Dumbbell Pullover | Chest and Lats | 8-10 x 2 |
| Dumbbell Overhead Press | Shoulder | 8-12 x 3 |
| Dumbbell Lateral Raises | Medial Delt | 8-10 x 3 |
| Dumbbell Face pull | Rear Delt and Back | 8-10 x 2 |
| Dumbbell Alternate Biceps Curl | Biceps | 8-10 x 3 |
| Dumbbell Concentration Curl | Biceps | 8-10 x 2 |
Day 2 – Quads, Hams, Glute, and Calves
| Lower Body Workout | Targeted Muscle | Reps |
|---|---|---|
| Dumbbell Squat | Quads | 12-15 x 3 |
| Dumbbell Step-up | Quads, Glutes | 8-10 x 2 |
| Dumbbell Lunges | Quads and Hams | 8-10 x 3 |
| Dumbbell Romanian Deadlift | Hams and Glutes | 6-8 x 3 |
| Dumbbell Glutes Bridge | Glute and Hams | 8-12 x 3 |
| Dumbbell Calf Raises | Calves | 8-12 x 3 |
Day 3 – Back, Triceps, and Core
| Upper Body Workout | Targeted Muscles | Reps |
|---|---|---|
| Dumbbell Deadlift | Back and Legs | 4-8 x 3 |
| Incline Dumbbell IYT Raises | Back and Shoulder | 6-8 x 3 |
| Dumbbell Bent-over Row | Back | 8-12 x 3 |
| Single-arm Dumbbell Row | Back | 8-10 x 2 |
| Dumbbell Lying Tricep Extension | Triceps | 8-12 x 3 |
| Dumbbell Triceps Kickback | Triceps | 8-10 x 2 |
| Dumbbell Side Bend | Oblique | 8-10 x 2 |
| Dumbbell Crunches | Abs | 8-10 x 2 |
PPL 3 Day Dumbbell Workout Program
PPL stands for push, pull, and legs. That means, you’ll do push exercises on day one, pull workouts on day two and legs workouts on day three.
The PPL is another an effective workout routine to build strength and mass. Because it strengthens each muscle of the body and help you develop a better physique.
Here’s the summary of this plan.
- Day 1: Push Workouts – Chest, Shoulder, and Triceps
- Day 2: Pull Workouts – Back, Biceps, and Forearms
- Day 3: Legs Workouts – Quadriceps, Hamstring, Glute and Calf
Exercises will be performed one by one in this program. For example, if it says do squats three sets of 8-12 repetitions, it means you’ve asked to perform squats three sets before moving on to next workout.
Keep the interval time 1-2 minutes between sets.
Day 1 – Chest, Shoulder, and Triceps
| Push Workout | Targeted Muscles | Reps |
|---|---|---|
| Dumbbell Bench Press | Chest | 8-12 x 3 |
| Incline Dumbbell Bench Press | Upper Chest | 8-10 x 3 |
| Dumbbell Overhead Press | Front Delt | 8-12 x 3 |
| Dumbbell Lateral Raises | Side Delt | 8-10 x 3 |
| 45-Degree Incline DB Rowing | Rear Delt | 8-10 x 3 |
| Dumbbell Single-arm Overhead Tricep Extension | Triceps | 8-12 x 2 |
| Dumbbell Tricep Kickbacks | Triceps | 8-12 x 2 |
Day 2 – Back, Biceps, and Forearms
| Pull Workout | Targeted Muscles | Reps |
|---|---|---|
| Dumbbell Deadlift | Back and Legs | 4-6 x 3 |
| Dumbbell Bent-over Row | Back | 8-12 x 3 |
| Single-arm Dumbbell Row | Back | 8-10 x 3 |
| Dumbbell Alternate Biceps Curl | Biceps | 8-12 x 3 |
| Dumbbell Concentration Curl | Biceps | 8-12 x 3 |
| Dumbbell Prone Incline Curl | Biceps | 8-10 x 2 |
| Dumbbell Wrist Curl | Forearms | 8-12 x 3 |
Day 3 – Quadriceps, Hamstring, Glute and Calf
| Legs Workout | Targeted Muscles | Reps |
|---|---|---|
| Standard Dumbbell Squat | Quadriceps | 12-15 x 3 |
| Dumbbell Forward Lunges | Quads, Hamstrings | 8-10 x 3 |
| Dumbbell Leg Extension | Quadriceps | 8-12 x 2 |
| Dumbbell Romanian Deadlift | Ham, Lower Back | 6-8 x 3 |
| Dumbbell Leg Curl | Hamstring, Glutes | 8-10 x 2 |
| Dumbbell Glutes Bridge | Glutes, Hamstring | 8-12 x 3 |
| Dumbbell Calf Raises | Calves | 8-12 x 3 |
Related: The Best Push Pull Legs 3 Day Split
3 Day a Week Dumbbell Workout Program PDF
Frequently Asked Questions
How Long Does It Take to Build Muscles If I follow this Program?
Growing muscles depends on several things, such as diet, lifestyle, and how your body responds to training. So if you work out consistently, consume high protein foods, and sleep soundly, you’ll start seeing results after a couple of months.
Moreover, you’ll also need to increase the intensity and load over time to build muscles faster.
Can I do This Routine to Lose Weight?
This program may not help you lose weight as it is designed for gaining lean mass. If you want to lose weight, I recommend following high-intensity interval training (HIIT). The HIIT has myriad health benefits and may increase your fat loss process.
Plans to Follow Next
Once you complete this 3 Day dumbbell workout program for the suggested duration, you can follow one of the following programs.
References
- 1Ramos-Campo, Domingo Jesús et al. “Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.” Biology vol. 10,5 377. 28 Apr. 2021, doi:10.3390/biology10050377
