3-Day Dumbbell-Only Full Body Plan

Overview

Mon/Wed/Fri schedule. 45 minutes per session. All you need is a pair of dumbbells and a bench (or use the floor).

Day 1: Push Focus Full Body

• •Dumbbell Floor Press: 3x10
• •Goblet Squat: 3x12
• •Standing Shoulder Press: 3x10
• •Dumbbell Row: 3x10 per side
• •Tricep Kickback: 2x12
• •Plank: 3x30s

Day 2: Pull Focus Full Body

• •Single-Arm Row: 3x10 per side
• •Romanian Deadlift: 3x10
• •Incline Press (propped on pillows): 3x10
• •Reverse Lunge: 3x10 per leg
• •Bicep Curl: 2x12
• •Dead Bug: 3x10 per side

Day 3: Legs & Core Focus

• •Bulgarian Split Squat: 3x8 per leg
• •Dumbbell Deadlift: 3x10
• •Push-Up to Row (Renegade Row): 3x8
• •Lateral Raises: 3x12
• •Farmer's Walk: 3x40s
• •Ab Rollout (using dumbbells): 3x8

Progression

• •Week 1-2: Learn the movements, moderate weight
• •Week 3-4: Increase weight or add 2 reps per set
• •Week 5-6: Add a set to major movements, try tempo work