Build lean muscle with just a pair of dumbbells
Full Body Dumbbell Routine (3x/week) routine
Want to get stronger and build muscle without owning a big gym setup? This full-body dumbbell routine designed to give you real gains using only a pair of dumbbells. Whether you're training at home or prefer the simplicity of dumbbell-only workouts, each session targets your entire body with exercises chosen for maximum efficiency.
Workout Summary
| Main goal | Build muscle with minimal equipment |
| Workout type | Full-body resistance training |
| Training level | Beginner to intermediate |
| Program duration | Ongoing |
| Days per week | 3 (Monday, Wednesday, Friday) |
| Time per session | 45 - 60 minutes |
| Equipment required | Pair of dumbbells |
| Target audience | Home lifters, travelers, minimalists |
Strength gains without gym memberships
All you need is a pair of dumbbells
Dumbbells combine the best of both worlds of equipment: dumbbells let you training functional patterns, target, and strength and challenge your balance from head to body. Whether you're building muscle at home, travel, or those for simplicity.
Rotate through balanced total-body sessions
Split into A, B, and C Workouts
Each workout is A, B, and C provides different movement patterns targeting your entire body. This rotating split keeps training varied while ensuring you hit all muscle groups equally across and great muscle recovery:
- Workout A: Foundational strength and core power - Bodyweight Squat, Dumbbell Goblet Squat, Chest Press, Bent Over Row
- Workout B: Upper body focus and functional strength - Bird Dog, Dumbbell Deadlift, Shoulder Press, Two-Arm Row, Step Up
- Workout C: Core-heavy finish and dynamic movements - Low Lunge Twist, Dumbbell Squat, Chest Press, Single Leg Deadlift, Rear Fly
Total Body Strength A
Cat Cow Stretch
Bodyweight Squat
Dumbbell Goblet Squat
Dumbbell Chest Press
Bent Over Dumbbell Row
Dumbbell Romanian Deadlift
Dumbbell Lying Triceps Extension
Dumbbell Biceps Curl
Total Body Strength B
Low Lunge Twist
Bird Dog
Dumbbell Deadlift
Seated Dumbell Shoulder Press
Two-Arm Kettebell Row
Dumbbell Step Up
Dumbbell Lateral Raise
Dumbbell Hammer Curl
Total Body Strength C
Kneeling Back Rotation Stretch
Low Lunge Twist
Dumbbell Squat
Dumbbell Chest Press
Dumbbell Single Leg Deadlift
Dumbbell Rear Fly
Dumbbell Swing
Dumbbell Russian Twist
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
Short sessions, long-term gains
Muscle-building efficiency
Every session includes 5-7 exercises performed for 3 sets of 8-15 reps with 60 seconds of rest. This structure keeps the workout concentrated while still creating the necessary stimulus needed for hypertrophy. It's ideal for progressive overload without burnout.
Frequently asked questions about the Full Body Dumbbell (3x/week) routine
Most exercises can be done unilaterally. You'll train one side at a time, which even helps with balance and symmetry.
Definitely. You can add light cardio on off-days (e.g., Tuesday and Thursday) or do a short finisher after your strength session.
Yes! Adjustable dumbbells are perfect for this routine. They allow you to scale up weight over time without needing a full rack.
No stress—just shift the next workout forward and continue the cycle. Avoid doubling up to prevent fatigue.
Muscle-building workouts like this support fat loss by increasing your metabolic rate. Pair this routine with a smart nutrition plan for best results.
Other splits that support strength, mobility and athletic development
