Beginner Full-Body Dumbbells, 3 days
This beginner program has three full-body dumbbell workouts a week, on alternate days. Add weight once every set reaches the top of its range, resting two minutes between sets.
- Level
- Beginner
- Goal
- Fundamentals
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- Dumbbells
Week at a glance
Dumbbell Full Body A
A full-body workout training the legs, chest, back, and shoulders.
6 exercises- Goblet Squat3 sets × 8–12 reps1 warm-up setRest 1:30
Hold the weight tight against your chest, elbows down, and squat between your heels as deep as your form allows.
- Dumbbell Romanian Deadlift3 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Dumbbell Floor Press3 sets × 8–12 repsRest 1:30
Lie on the floor with knees bent, lower until the upper arm rests lightly on the floor, then press back up.
- One-Arm Dumbbell Row6 sets × 8–12 reps3 per sideRest 1:30
Brace your free hand on a bench or a chair, keep the back flat, and pull the dumbbell to your hip.
- Standing Dumbbell Overhead Press2 sets × 8–12 repsRest 1:30
Brace your glutes and abs so the ribs stay down, and press to a full lockout overhead without leaning back.
- Plank3 sets × 30 secRest 1:00
Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.
Dumbbell Full Body B
A full-body workout that hits the same muscles through different exercises: legs, chest, back, and shoulders.
6 exercises- Dumbbell Deadlift3 sets × 8–12 reps1 warm-up setRest 1:30
Hold the dumbbells at your sides, hinge with a flat back, and stand up by driving the hips forward.
- Dumbbell Reverse Lunge6 sets × 8–12 reps3 per sideRest 1:30
Step back into the lunge and push through the front heel to stand; alternate legs – the count is both legs together.
- Push-Up3 sets × 8–12 repsRest 1:30
Keep the body in one line from head to heels; do push-ups from your knees until you can do eight from the floor.
- Bent-Over Dumbbell Row3 sets × 8–12 repsRest 1:30
Hinge until your torso is near parallel, keep the back flat, and pull the weight to your lower ribs without heaving.
- Dumbbell Lateral Raise2 sets × 12–15 repsRest 1:00
Raise your arms out to the sides with a slight elbow bend, only to shoulder height – no shrugging, no swinging.
- Dead Bug3 sets × 10–12 repsRest 1:00
Press your lower back into the floor and lower the opposite arm and leg slowly; stop before the back arches.
Dumbbell Full Body C
A full-body workout training the legs, glutes, shoulders, back, and arms.
6 exercises- Dumbbell Squat3 sets × 8–12 reps1 warm-up setRest 1:30
Hold a dumbbell in each hand at your sides and squat to at least parallel, keeping the chest up.
- Glute Bridge3 sets × 12–15 repsRest 1:00
Drive through your heels and squeeze the glutes to lift the hips into a straight line; pause at the top.
- Seated Dumbbell Overhead Press3 sets × 8–12 repsRest 1:30
Sit against the back support – any chair with a back works – and press until the elbows lock out overhead.
- One-Arm Dumbbell Row6 sets × 8–12 reps3 per sideRest 1:30
Brace your free hand on a bench or a chair, keep the back flat, and pull the dumbbell to your hip.
- Dumbbell Hammer Curl2 sets × 10–15 repsRest 1:00
Keep a thumbs-up grip and your elbows pinned to your sides; curl without swinging the torso.
- Side Plank4 sets × 30 sec2 per sideRest 1:00
Stack your shoulder over the elbow and lift the hips into one straight line; keep them from dropping as the set ends.
