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

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 TypeFull-body, Upper/Lower Split, and PPL
Program Duration6 Weeks
Frequency per week3 Days
Program GoalBuild Strength and Muscle
Suitable ForMen and Women
Equipment NeededDumbbells and Workout Bench
Daily Session Duration40-60 Minutes
Rest DaysAfter 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

3 day full body dumbbell workout

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 WorkoutTargeted MuscleReps
Standard Dumbbell SquatQuad12
Incline Dumbbell Bench PressChest and Shoulder12
Dumbbell Overhead PressShoulder12
Incline Dumbbell I-Y-T RaisesBack and Shoulder8
One-arm Dumbbell RowingBack10
Dumbbell Side BendCore10

Day 2

Dumbbell WorkoutTargeted MuscleReps
Dumbbell Forward LungesQuads and Hams10
Dumbbell Bent-over RowBack12
Dumbbell Reverse FlyBack and Shoulder10
Flat Dumbbell Bench PressChest12
Dumbbell PulloverChest and Back10
Dumbbell Romanian DeadliftHamstrings8

Day 3

Dumbbell ExercisesTargeted MuscleReps
Dumbbell DeadliftQuads6
Dumbbell Man makerFull Body6
Dumbbell  Squat to SwingFull Body6
Dumbbell Glutes BridgeGlutes10
Incline Plank Dumbbell RowBack and Core10
Dumbbell Upright RowShoulder and Back10


Dumbbell Workout 3 Day Split (Upper/Lower)

Dumbbell Workout 3 Day Split

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 WorkoutTargeted MuscleReps
Dumbbell Bench PressChest8-12 x 3
Incline Dumbbell Bench PressChest8-10 x 3
Dumbbell PulloverChest and Lats8-10 x 2
Dumbbell Overhead PressShoulder8-12 x 3
Dumbbell Lateral RaisesMedial Delt8-10 x 3
Dumbbell Face pullRear Delt and Back8-10 x 2
Dumbbell Alternate Biceps CurlBiceps8-10 x 3
Dumbbell Concentration CurlBiceps8-10 x 2

Day 2 – Quads, Hams, Glute, and Calves

Lower Body WorkoutTargeted MuscleReps
Dumbbell SquatQuads12-15 x 3
Dumbbell Step-upQuads, Glutes8-10 x 2
Dumbbell LungesQuads and Hams8-10 x 3
Dumbbell Romanian DeadliftHams and Glutes6-8 x 3
Dumbbell Glutes BridgeGlute and Hams8-12 x 3
Dumbbell Calf RaisesCalves8-12 x 3

Day 3 – Back, Triceps, and Core

Upper Body WorkoutTargeted MusclesReps
Dumbbell DeadliftBack and Legs4-8 x 3
Incline Dumbbell IYT RaisesBack and Shoulder6-8 x 3
Dumbbell Bent-over RowBack8-12 x 3
Single-arm Dumbbell RowBack8-10 x 2
Dumbbell Lying Tricep ExtensionTriceps8-12 x 3
Dumbbell Triceps KickbackTriceps8-10 x 2
Dumbbell Side BendOblique8-10 x 2
Dumbbell CrunchesAbs8-10 x 2

PPL 3 Day Dumbbell Workout Program

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 WorkoutTargeted MusclesReps
Dumbbell Bench PressChest8-12 x 3
Incline Dumbbell Bench PressUpper Chest8-10 x 3
Dumbbell Overhead PressFront Delt8-12 x 3
Dumbbell Lateral RaisesSide Delt8-10 x 3
45-Degree Incline DB RowingRear Delt8-10 x 3
Dumbbell Single-arm
Overhead Tricep Extension
Triceps8-12 x 2
Dumbbell Tricep KickbacksTriceps8-12 x 2

Day 2 – Back, Biceps, and Forearms

Pull WorkoutTargeted MusclesReps
Dumbbell DeadliftBack and Legs4-6 x 3
Dumbbell Bent-over RowBack8-12 x 3
Single-arm Dumbbell RowBack8-10 x 3
Dumbbell Alternate Biceps CurlBiceps8-12 x 3
Dumbbell Concentration CurlBiceps8-12 x 3
Dumbbell Prone Incline CurlBiceps8-10 x 2
Dumbbell Wrist CurlForearms8-12 x 3

Day 3 – Quadriceps, Hamstring, Glute and Calf

Legs WorkoutTargeted MusclesReps
Standard Dumbbell SquatQuadriceps12-15 x 3
Dumbbell Forward LungesQuads, Hamstrings8-10 x 3
Dumbbell Leg ExtensionQuadriceps8-12 x 2
Dumbbell Romanian DeadliftHam, Lower Back6-8 x 3
Dumbbell Leg CurlHamstring, Glutes8-10 x 2
Dumbbell Glutes BridgeGlutes, Hamstring8-12 x 3
Dumbbell Calf RaisesCalves8-12 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.


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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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