3 Day Dumbbell Workout with PDF (Full-Body/Split/PPL)

3 Day Dumbbell Workout Split

If you are looking for a well-crafted, easy-to-follow, and effective dumbbell workout program that can help you take your fitness to the next level by working out only three days a week, I can help you.

In this article, I’ll show how to program three different 3 Day dumbbell workout routines (full-body, upper-lower split, and push-pull-legs) to build muscle, promote cardiovascular health, and improve body composition.

Depending on your fitness level, you can do one of them to improve your fitness.

Program Summary

Split AFull-body
Split BUpper/Lower
Split CPush/Pull/Legs
Sessions/week3x week
Duration/session45-60 minutes
Program Duration12-16 weeks
Workout GoalStrength and Muscle
Experience LevelBeginner to Intermediate
Target GenderMale and Females Both
Equipment NeededDumbbells and Bench
Rest DaysAfter Each Workout Day
Preceding Workout Plan2-day Dumbbell Split

I suggest you begin with a full-body routine followed by an upper-lower split and PPL.

The best thing you can do is to perform a full-body workout in your first week, a split routine in your second, and a push-pull-leg in the third week, and repeat.

Those who want a dumbbell weight loss program can download this HIIT dumbbell workout.

3 Day Dumbbell Only Full Body Workout Routine


This routine involves training the entire body in each session. It is based on circuit training, which involves performing a set of exercises in a row with little or no rest between them.

Circuit training is a time-efficient way to improve strength, body shape, and cardiovascular fitness.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

Instructions for following the workout:

  • Number of exercises in a circuit: Six
  • Total rounds: Two for beginners, three for intermediates, and four for advanced lifters.
  • Interval time between exercises: Try to keep it as short as possible.
  • Rest between rounds: 2-3 minutes
3 Day Dumbbell Only Full Body Workout

Day 1 – Monday

ExercisesMuscleReps
Dumbbell SquatQuad12-15
Incline DB Bench PressChest12-15
Dumbbell Overhead PressShoulder12-15
Overhead Triceps ExtensionTriceps10-12
One-arm Dumbbell RowingBack10/side
Dumbbell Wood ChopCore10/side

Day 2 – Wednesday

ExercisesMuscleReps
Front LungesLeg10/leg
Bent-over RowBack12-15
Dumbbell FlyChest10-12
Lateral RaisesShoulder12-15
Lying Leg CurlHamstrings12-15
Concentration CurlBiceps10/arm

Day 3 – Friday

ExercisesMuscleReps
Dumbbell DeadliftFull Body8-10
Rear Delt FlyShoulder10-12
Squat to SwingFull Body8-10
Sit-upAbs10-12
Bridge PressChest, Abs10-12
Superman RowBack8-10

Upper Lower 3 Day Dumbbell Split to Develop Fitness

Dumbbell Workout 3 Day Split

This 3 day dumbbell split routine allows you to hit your upper body twice and lower body once a week.

Unlike the above routine, you’ll train your upper body and lower body on separate days during this plan.

This program suits beginners who want to build foundational strength and lean mass.

Here’s the schedule:

  • 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 WorkoutRepsRest
Incline Bench Press8-10 x 390-sec
Dumbbell Overhead Press8-12 x 390-sec
Dumbbell Lateral Raises8-10 x 390-sec
1-arm Dumbbell Row8-10 x 345-sec
Incline French Press20 x 21-min
Concentration Curl20 x 245-sec

Day 2 – Quads, Hams, Glute, and Calves

Lower Body WorkoutRepsRest
Dumbbell Squat15 x 390-sec
Dumbbell Step-up8 x 21-min
Dumbbell Lunges10 x 31-min
DB Romanian Deadlift6-8 x 390-sec
Dumbbell Glutes Bridge8-12 x 345-sec
Dumbbell Calf Raises8-12 x 345-sec

Day 3 – Back, Triceps, and Core

Upper Body WorkoutRepsRest
Dumbbell Bent-over Row8-12 x 41-min
Flat Dumbbell Bench Press8-10 x 490-sec
Dumbbell Rear Delt Fly8-10 x 490-sec
Dumbbell Spider Curl8-12 x 31-min
DB Triceps Kickback8-10 x 31-min

PPL 3 Day Dumbbell Workout Program to Build Muscle

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 leg workouts on day three.

Push workout involves training the front and lateral deltoids, triceps, and chest muscles; Pull day includes back, posterior deltoid, biceps, and forearms workout; and the leg workout involves the quadriceps, hamstrings, glutes, and calves training.

The PPL is another effective workout routine that allows you to hit each muscle of the body effectively, increase strength and mass, and help you develop a better physique.

Here’s the summary of this plan.

  • Day 1 (Monday): Push Workouts
  • Day 2 (Wednesday): Pull Workouts
  • Day 3 (Friday): Legs Workouts

Day 1 – Push Workouts

Push WorkoutMusclesRepsRest
Dumbbell Bench PressChest8-12 x 390-sec
Incline Bench PressUpper Chest8-10 x 390-sec
Overhead PressFront Delt8-12 x 390-sec
Lateral RaisesSide Delt8-10 x 31-min
1-arm Overhead ExtensionTriceps8-12 x 345-sec

Day 2 – Pull Workouts

Pull WorkoutMusclesRepsRest
Dumbbell DeadliftBack 4-6 x 390-sec
Bent-over RowBack8-12 x 390-sec
Single-arm RowBack8-10 x 245-sec
Reverse Dumbbell FlyRear Delt8-12 x 31-min
Alternating CurlBiceps8-12 x 31-min
Hammer CurlBiceps8-12 x 21-min

Day 3 – Legs Workouts

Legs WorkoutMusclesRepsRest
Dumbbell Front SquatQuadriceps12-15 x 390-sec
Dumbbell Front LungesQuads, Hamstrings8-10 x 31-min
Dumbbell RDLHam, Lower Back6-8 x 390-sec
Dumbbell Leg CurlHamstring, Glutes8-10 x 290-sec
Glutes BridgeGlutes, Hamstring8-12 x 31-min
Leaning 1-Leg Calf RaisesCalves8-12 x 345-sec

Download The 3 Day Dumbbell Workout Plan PDF


How Long Will 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.

References

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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