Plan page
3 day home workout plan with dumbbells
Three full body sessions a week, one pair of dumbbells, 45 minutes at home. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- Muscle gain
- Experience
- Getting back into it
- Days per week
- 3 days
- Session length
- 45 minutes
- Equipment
- Dumbbells at home
- Split
- Full body each session
- Age band
- 30-39
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Full body A | 45 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Full body B | 45 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Full body C | 45 min |
| Day 6 Sat | Rest day | — |
| Day 7 Sun | Rest day | — |
Day 1 Full body A
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squatHold the weight against your chest, sit down between your hips, keep your heels flat. | 4 | 8-10 | 90 s |
| Dumbbell bench pressElbows at 45 degrees, lower until you feel a stretch, press without clashing the weights. | 4 | 8-10 | 90 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 3 | 10-12 | 60 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 10-12 | 60 s |
| Hip thrustChin tucked, ribs down, squeeze at the top for a full second. | 3 | 10-12 | 60 s |
Day 3 Full body B
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 4 | 8-10 | 90 s |
| Dumbbell shoulder pressRibs down so you press with your shoulders, not your lower back. | 4 | 8-10 | 90 s |
| Band pulldownAnchor the band high, pull down and slightly out, slow on the way back. | 3 | 10-12 | 60 s |
| Reverse lungeStep back, not forward, so the front knee stays quiet. Alternate legs. | 3 | 10-12 | 60 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 10-12 | 60 s |
Day 5 Full body C
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 4 | 8-10 | 90 s |
| Dumbbell bench pressElbows at 45 degrees, lower until you feel a stretch, press without clashing the weights. | 4 | 8-10 | 90 s |
| Band pulldownAnchor the band high, pull down and slightly out, slow on the way back. | 3 | 10-12 | 60 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 10-12 | 60 s |
| Hip thrustChin tucked, ribs down, squeeze at the top for a full second. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- Workout plan with no squats or deadliftsLegs still get trained, just not with a barbell squat or a deadlift.
- 4 day dumbbell splitFour sessions a week, two upper and two lower, all of it with a pair of dumbbells.
- 3 day full body plan for beginnersThree sessions a week, each one covering the whole body, with sets kept low while you learn the movements.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.