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 A | Full-body |
Split B | Upper/Lower |
Split C | Push/Pull/Legs |
Sessions/week | 3x week |
Duration/session | 45-60 minutes |
Program Duration | 12-16 weeks |
Workout Goal | Strength and Muscle |
Experience Level | Beginner to Intermediate |
Target Gender | Male and Females Both |
Equipment Needed | Dumbbells and Bench |
Rest Days | After Each Workout Day |
Preceding Workout Plan | 2-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
Day 1 – Monday
Exercises | Muscle | Reps |
---|---|---|
Dumbbell Squat | Quad | 12-15 |
Incline DB Bench Press | Chest | 12-15 |
Dumbbell Overhead Press | Shoulder | 12-15 |
Overhead Triceps Extension | Triceps | 10-12 |
One-arm Dumbbell Rowing | Back | 10/side |
Dumbbell Wood Chop | Core | 10/side |
Day 2 – Wednesday
Exercises | Muscle | Reps |
---|---|---|
Front Lunges | Leg | 10/leg |
Bent-over Row | Back | 12-15 |
Dumbbell Fly | Chest | 10-12 |
Lateral Raises | Shoulder | 12-15 |
Lying Leg Curl | Hamstrings | 12-15 |
Concentration Curl | Biceps | 10/arm |
Day 3 – Friday
Exercises | Muscle | Reps |
---|---|---|
Dumbbell Deadlift | Full Body | 8-10 |
Rear Delt Fly | Shoulder | 10-12 |
Squat to Swing | Full Body | 8-10 |
Sit-up | Abs | 10-12 |
Bridge Press | Chest, Abs | 10-12 |
Superman Row | Back | 8-10 |
Upper Lower 3 Day Dumbbell Split to Develop Fitness
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 Workout | Reps | Rest |
---|---|---|
Incline Bench Press | 8-10 x 3 | 90-sec |
Dumbbell Overhead Press | 8-12 x 3 | 90-sec |
Dumbbell Lateral Raises | 8-10 x 3 | 90-sec |
1-arm Dumbbell Row | 8-10 x 3 | 45-sec |
Incline French Press | 20 x 2 | 1-min |
Concentration Curl | 20 x 2 | 45-sec |
Day 2 – Quads, Hams, Glute, and Calves
Lower Body Workout | Reps | Rest |
---|---|---|
Dumbbell Squat | 15 x 3 | 90-sec |
Dumbbell Step-up | 8 x 2 | 1-min |
Dumbbell Lunges | 10 x 3 | 1-min |
DB Romanian Deadlift | 6-8 x 3 | 90-sec |
Dumbbell Glutes Bridge | 8-12 x 3 | 45-sec |
Dumbbell Calf Raises | 8-12 x 3 | 45-sec |
Day 3 – Back, Triceps, and Core
Upper Body Workout | Reps | Rest |
---|---|---|
Dumbbell Bent-over Row | 8-12 x 4 | 1-min |
Flat Dumbbell Bench Press | 8-10 x 4 | 90-sec |
Dumbbell Rear Delt Fly | 8-10 x 4 | 90-sec |
Dumbbell Spider Curl | 8-12 x 3 | 1-min |
DB Triceps Kickback | 8-10 x 3 | 1-min |
PPL 3 Day Dumbbell Workout Program to Build Muscle
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 Workout | Muscles | Reps | Rest |
---|---|---|---|
Dumbbell Bench Press | Chest | 8-12 x 3 | 90-sec |
Incline Bench Press | Upper Chest | 8-10 x 3 | 90-sec |
Overhead Press | Front Delt | 8-12 x 3 | 90-sec |
Lateral Raises | Side Delt | 8-10 x 3 | 1-min |
1-arm Overhead Extension | Triceps | 8-12 x 3 | 45-sec |
Day 2 – Pull Workouts
Pull Workout | Muscles | Reps | Rest |
---|---|---|---|
Dumbbell Deadlift | Back | 4-6 x 3 | 90-sec |
Bent-over Row | Back | 8-12 x 3 | 90-sec |
Single-arm Row | Back | 8-10 x 2 | 45-sec |
Reverse Dumbbell Fly | Rear Delt | 8-12 x 3 | 1-min |
Alternating Curl | Biceps | 8-12 x 3 | 1-min |
Hammer Curl | Biceps | 8-12 x 2 | 1-min |
Day 3 – Legs Workouts
Legs Workout | Muscles | Reps | Rest |
---|---|---|---|
Dumbbell Front Squat | Quadriceps | 12-15 x 3 | 90-sec |
Dumbbell Front Lunges | Quads, Hamstrings | 8-10 x 3 | 1-min |
Dumbbell RDL | Ham, Lower Back | 6-8 x 3 | 90-sec |
Dumbbell Leg Curl | Hamstring, Glutes | 8-10 x 2 | 90-sec |
Glutes Bridge | Glutes, Hamstring | 8-12 x 3 | 1-min |
Leaning 1-Leg Calf Raises | Calves | 8-12 x 3 | 45-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
- 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