3 Day Full Body Dumbbell Workout Plan (with PDF)

You don’t necessarily have to hit the gym to build a good physique. Although the ambiance of a commercial gym gives extra energy to most people, with the right motivation, you can also chase your fitness goals from the comfort of your home! 

Even if you have only dumbbells, you can train your body with the same effect as using those huge pieces of gym equipment. There are a number of dumbbell workouts that together target almost all key muscle groups of your body.

In this article, we will be introducing to you an effective dumbbell full body workout that you can do from your home (or office)! The dumbbell routine that we will discuss here has 3 days of training per week, targeting every muscle group on these days or 3 days of a week! 

So, go through our 3 day dumbbell workout plan, and learn how to chase your physique goals at home! 

3 Day Full Body Dumbbell Workout Principles

In this 3 day dumbbell workout that we are going to recommend, you will be training for all key muscle groups three days of the week. That is, your exercise routine will include exercises for your chest, shoulders, abs, back, arms, and legs on each of these days.

But since you need to take around 48 hours of rest before training a muscle group again, you will be working out on alternative days. For instance, you can start off the workout routine on Monday, take rest on Tuesday, then work out on Wednesday and Friday! 

Although the exact time required for muscle recovery may vary from person to person, 48 hours or 2 days is considered a safe gap. Also, you don’t have to train a muscle group more than thrice a week. 

Considering these factors, a 3 day workout routine is more than enough when you are following a full body split.

3 Day Full Body Dumbbell Workout Schedule

If you are into a full body workout with dumbbells or with machines, one crucial point to keep in mind is that you can’t work out every day. For proper recovery, you need to have one rest day following a workout day. 

That means you can train your body for up to 3 days a week. Given below is a full body workout split that you can follow: 

• Day 1-  Workout A
• Day 2- OFF
• Day 3- Workout B
• Day 4- OFF
• Day 5- Workout C
• Day 6- OFF
• Day 7- OFF

3 Day Full Body Dumbbell Workout Routine

Don’t think that just because you use only dumbbells, you have only limited exercise options. The truth is, you can do a diverse mix of full body dumbbell workouts, that too without repetition! 

You can do entirely different sets of exercises on all three days of your workout plan. Such diversification helps in targeting all small muscle groups and also in avoiding the boredom of repetition.

Given below is a comprehensive dumbbell only workout plan that you can do from the comfort of your home! 

Workout A

• Pull ups: 3 sets x 10-20 reps
• Dumbbell Sumo Squat: 3 sets x 10 reps
• Dumbbell Bench Press: 3 sets x 10-15 reps
• Kroc Row: 3 sets x 10 reps
• Dumbbell Military Press: 3 sets x 10 reps
• Dumbbell Curl: 3 sets x 10 reps
• Single Arm Tricep Extensions: 3 sets x 10 reps
• Ab Crunch: 3 sets x 10-20 reps

Workout B

• Push Ups: 3 sets x 10-20 reps
• Dumbbell Deadlift: 4 sets x 6-8 reps
• Incline Dumbbell Bench Press: 3 sets x 10-15 reps
• Dumbbell Pullover: 3 sets x 10 reps
• Arnold Press: 3 sets x 10 reps
• Dumbbell Hammer Curl: 3 sets x 10 reps
• Overhead Dumbbell Tricep Extension: 3 sets x 10 reps
• Lying Leg Raises: 3 sets x 10-15 reps

Workout C

• Chin Ups: 3 sets x 10-20 reps
• Dumbbell Front Squat: 3 sets x 10 reps
• Decline Dumbbell Bench Press: 3 sets x 10-15 reps
• Incline Dumbbell Lying Row: 3 sets x 10 reps
• Dumbbell Push Press: 3 sets x 10 reps
• Dumbbell Zottman Curl: 3 sets x 10 reps
• Dumbbell Tricep Kickback: 3 sets x 10 reps
• V Ups: 3 sets x 10-15 reps

You can do these workouts on alternative days. As we mentioned earlier, take proper rest between two workout days. A one day rest between sessions will be enough for most people.

Also, you can consider adding some cardio exercises to your training program. Try outdoor exercises like jogging or swimming.  But if you aren’t interested in going out, you can also consider exercises like HIIT (High Intensity Interval Training) that you can do indoors.

Don’t miss:

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Women’s 3 Day Beginner Full Body Gym Workout Plan
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3 Day Full Body Dumbbell Workout Plan PDF

Now that you’ve gone through our dumbbell workout plan, what about having it in the form of a printable pdf? 

Well, to help you access the workout plan more easily, here is our printable 3 day dumbbell workout plan. You can download it, either keep it on your phone and access it whenever needed, or even better, take a printout and paste it on your home gym wall.

Click the below button to download the PDF.

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4 Day Advanced Full Body Workout Routine
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Vince Gironda 8×8 Workout Routine

Wrapping Up

In addition to these workouts, you can also consider doing some cardio exercises like jogging or HIIT for better heart health.

Last but not least, you have to follow a healthy diet along with a workout plan if you wish to see desirable results. Follow a good diet plan, do the workouts with the proper form, and keep yourself motivated; you too can have a great physique- from your home!