Training programs

Home Dumbbell Full Body 3×

Three full-body sessions with only dumbbells, a bench and a band.

days a week: 3
Duration: 8 weeks
Session length: 60 min
Level: Beginner

Build muscle · Home with dumbbells

Why this program works

Dumbbells are enough to build muscle when sets are taken close to failure. Single-leg work makes light dumbbells feel heavy, and every muscle is trained three times a week.

Phases and weeks

Learn the movementswk 1–4

Buildwk 5–8

Deload week

Training days

Session A

Goblet Squat + DB Bench · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	3 × 8–12	1.5 min
2	Dumbbell Bench Press	3 × 8–12	1.5 min
3	One-Arm Dumbbell Row	3 × 8–12	1.5 min
4	Dumbbell Romanian Deadlift	3 × 8–12	1.5 min
5	Dumbbell Lateral Raise	3 × 12–20	1 min
6	Plank	3 × 40 s	45 s

Session B

Split Squat + Shoulder Press · 6 exercises

#	Exercise	sets × reps	Rest
1	Bulgarian Split Squat	3 × 8–12	1.5 min
2	Seated Dumbbell Shoulder Press Main lift	3 × 8–10	1.5 min
3	Chest-Supported Row	3 × 8–12	1.5 min
4	Glute Bridge	3 × 12–20	1 min
5	Incline Dumbbell CurlSuperset 1	3 × 8–12	1 min
6	Overhead Dumbbell Triceps ExtensionSuperset 1	3 × 10–15	1 min

Session C

Lunge + Incline Press · 7 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Reverse Lunge	3 × 8–12	1.5 min
2	Incline Dumbbell Press	3 × 8–12	1.5 min
3	Band Row	3 × 12–20	1 min
4	Single-Leg Romanian Deadlift	3 × 8–12	1 min
5	Bent-Over Dumbbell Reverse Fly	3 × 12–20	1 min
6	Hammer Curl	2 × 10–15	1 min
7	Dead Bug	2 × 8–12	45 s

Session A

Goblet Squat + DB Bench · 6 exercises

#	Exercise	sets × reps	Rest
1	Goblet Squat	3 × 8–12	1.5 min
2	Dumbbell Bench Press	3 × 8–12	1.5 min
3	One-Arm Dumbbell Row	3 × 8–12	1.5 min
4	Dumbbell Romanian Deadlift	3 × 8–12	1.5 min
5	Dumbbell Lateral Raise	3 × 12–20	1 min
6	Plank	3 × 40 s	45 s

Session B

Split Squat + Shoulder Press · 6 exercises

#	Exercise	sets × reps	Rest
1	Bulgarian Split Squat	3 × 8–12	1.5 min
2	Seated Dumbbell Shoulder Press Main lift	3 × 8–10	1.5 min
3	Chest-Supported Row	3 × 8–12	1.5 min
4	Glute Bridge	3 × 12–20	1 min
5	Incline Dumbbell CurlSuperset 1	3 × 8–12	1 min
6	Overhead Dumbbell Triceps ExtensionSuperset 1	3 × 10–15	1 min

Session C

Lunge + Incline Press · 7 exercises

#	Exercise	sets × reps	Rest
1	Dumbbell Reverse Lunge	3 × 8–12	1.5 min
2	Incline Dumbbell Press	3 × 8–12	1.5 min
3	Band Row	3 × 12–20	1 min
4	Single-Leg Romanian Deadlift	3 × 8–12	1 min
5	Bent-Over Dumbbell Reverse Fly	3 × 12–20	1 min
6	Hammer Curl	2 × 10–15	1 min
7	Dead Bug	2 × 8–12	45 s

Progression

When every set reaches the top of the rep range, add the smallest weight step and restart at the bottom of the range. Main lifts are never taken to failure.

Safety

Stop immediately and seek medical help if you feel chest pain, unusual shortness of breath, an irregular heartbeat or dizziness.

Health & safety

RIR main / accessory lifts

week	Phase	RIR	Note
1	Learn the movements	3 / 3
2	Learn the movements	3 / 2
3	Learn the movements	2 / 2
4	Learn the movements	2 / 1-2
5	Build	2 / 2
6	Build	2 / 1-2
7	Build	1-2 / 1
8	Build	4 / 3-4	Deload week