Free workout program
Dumbbell Full Body
3 days a week · Beginner friendly · About 45 minutes · Dumbbells
Three days with just dumbbells and a bench. Built for home.
Best for: general fitness, losing fat, building muscle.
Your week
- Day 1Full Body A
- Day 2Rest
- Day 3Full Body B
- Day 4Rest
- Day 5Full Body C
- Day 6Rest
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Full Body A
5 exercisesQuadsChestBack
Goblet SquatKettlebells3 × 10–12
- Hold a dumbbell or kettlebell at your chest
- Squat until hamstrings touch calves
- Push knees out with elbows at bottom
Dumbbell Bench PressDumbbell3 × 8–12
- Dumbbells at chest, palms forward
- Press up until arms lock out
- Lower slowly to chest level
One-Arm Dumbbell RowDumbbell3 × 10–12
- Support self on bench, knee and hand
- Pull dumbbell to side of chest
- Keep torso still, squeeze back
Dumbbell Shoulder PressDumbbell2 × 10–12
- Sit with back support, palms forward
- Press dumbbells overhead until touching
- Lower slowly back to shoulders
PlankBodyweight3 × —
- Forearms and toes on floor
- Keep body in straight line
- Brace core, avoid hip sag
Full Body B
5 exercisesGlutesChestBack
Dumbbell Romanian DeadliftDumbbell3 × 10–12
- Hold dumbbells, feet shoulder-width
- Hinge hips, lower with flat back
- Drive hips forward to stand
Dumbbell Incline Bench PressDumbbell3 × 8–12
- Set bench to 45 degrees
- Lower dumbbells to chest sides
- Press up, elbows at 90 degrees
Dumbbell Bent Over RowDumbbell3 × 10–12
- Hinge forward, back flat
- Pull dumbbells to chest
- Squeeze shoulder blades at top
Dumbbell Lateral RaiseDumbbell2 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Dumbbell Biceps CurlDumbbell2 × 10–12
- Stand tall, palms forward, arms extended
- Curl dumbbells to shoulder level
- Keep elbows pinned to sides
Full Body C
5 exercisesGlutesChestBack
Dumbbell Step-upDumbbell3 × 10–12
- Place foot fully on bench
- Push through heel to stand up
- Step down with control, switch legs
Push-UpBodyweight3 × 8–15
- Hands slightly wider than shoulders
- Lower chest just above floor
- Press back up, keep body straight
One-Arm Dumbbell RowDumbbell3 × 10–12
- Support self on bench, knee and hand
- Pull dumbbell to side of chest
- Keep torso still, squeeze back
Dumbbell Rear Delt RaiseDumbbell2 × 12–15
- Hinge forward, back flat
- Raise arms out to sides
- Squeeze shoulder blades at top
Dumbbell Lying Triceps ExtensionDumbbell2 × 10–12
- Lie flat, dumbbells extended overhead
- Lower toward forehead, elbows in
- Extend back to start
Run Dumbbell Full Body in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
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