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3 Day Dumbbell Only Routine

By Myworkouts

Experience
Intermediate (2-3 years)
Time
65 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength, Tone Body, Athletic Performance, Lose Weight
Equipment
2 x Dumbbell, Bodyweight, Incline Bench, Flat Bench, 1 x Dumbbell, Steps
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

If you're looking for a quick and effective routine that requires minimal equipment, this 3 Day Dumbbell Only Routine is just what you need. This workout only uses dumbbells and bodyweight exercises- meaning no machines or gym memberships are necessary! The best part about this routine is that it's only three days long. You can do this at home if you have a pair of dumbbells or at the gym. 

Is a 3 day workout good?

Yes, a 3 day workout is great for folks who don't want to lift weights everyday.

Can I build muscle with dumbbells only?

Of course! To build muscle, you need to lift weights. Dumbbells are a great way for beginners to begin lifting, and they're lightweight enough that anyone can perform them with ease.

How many dumbbell exercises can I do in a day?

You can do as many dumbbell exercises in a day as you feel comfortable doing. Generally 4-6 is a good number if you're looking to build muscle, but it's completely up to your personal discretion how many dumbbell exercises you want to do in one day.

How can I create my 3 day split?

There are many different ways to create a 3 day split, but this routine is a fantastic full body-upper-lower split routine that provides 3 workouts every week.

Can you build muscle 3 days a week?

You can definitely build muscle working out 3 days a week because building muscle is about making your muscles adapt from resistance training. The 3 days you are lifting weights will provide the stimulus your body needs to build muscle, and the 4 days off will give your body time to recover and build muscle. You can learn more on our journey on How to Build Muscle.

Is it bad to lift dumbbells everyday?

No, it is totally OK to lift dumbbells everyday. It can even be good for you to lift dumbbells everyday because it's a low-impact workout that is easy on your joints.

Will 20 pound dumbbells build muscle?

20 pound dumbbells can build muscle if you are doing enough repetitions of the weight. This 3 day split will keep you challenged with your 20 pound dumbbells, but if it isn’t challenging enough, you can either increase the rep range or perform your reps more slowly.

How many reps should I do for each exercise?

For each exercise, perform 4 sets of 12 repetitions at a moderate weight to build muscle and strength. If the exercises are too easy, increase the weight to make them more challenging or slow down your rep tempo.

Can you get ripped at home with dumbbells?

Yes, you can get ripped at home with dumbbells. Getting ripped involves lifting weights to build and shape your muscles as well as proper diet and sleep so that your body can recover and grow.

Do dumbbells burn fat?

Yes, lifting dumbbells can burn fat because you are burning calories as you workout. As long as you are eating fewer calories than you are burning, you will lose weight. Using this routine will also help you to retain muscle as you do lose weight, ensuring that most of the weight lost is fat. You can learn more in our journey on How to Lose Fat.

How many calories does a 3 day workout burn?

You can burn around 300 calories each day you work out in this 3 day workout split.

Where can I find other dumbbell only workouts?

For other dumbbell only workouts, check out our 2 day, 4 day, 5 day, and 6 day dumbbell only workout variations!

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Workout Overview


Day 1 - Monday - Total Body

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Dumbbell Squat Push Press
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Straight Leg Deadlift to Bent Over Row demonstrationPlay Dumbbell Straight Leg Deadlift to Bent Over Row demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Push Up With Alternate Leg Raise demonstrationPlay Push Up With Alternate Leg Raise demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dead Bug demonstrationPlay Dead Bug demonstration
3 sets, 30-45s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 30-45s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 3 - Wednesday - Upper Body

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Arnold Press demonstrationPlay Arnold Press demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
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Alternate Dumbbell Row demonstrationPlay Alternate Dumbbell Row demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Triceps Dip (bent knees between benches) demonstrationPlay Triceps Dip (bent knees between benches) demonstration
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 0s
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Shoulder Tap demonstrationPlay Shoulder Tap demonstration
3 sets, 10-15 reps, (rest 60s)
10-15 each side
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Friday - Lower Body

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Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3-4 sets, 10-12 reps, (rest 60s)
10-12 each side
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Sumo Squat
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Bodyweight Squat With Calf Raise demonstrationPlay Bodyweight Squat With Calf Raise demonstration
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Single-Leg Standing Dumbbell Calf Raise demonstrationPlay Single-Leg Standing Dumbbell Calf Raise demonstration
3-4 sets, 10-15 reps, (rest 60s)
10-15 each side
Time between exercises: 0s
Show Alternative Exercises

Date Created: 4/3/2021, UTC


Last Updated: 11/27/2021, UTC

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