3 Day Push/Pull/Legs Functional Dumbbell Fitness Plan

By Alex Meyers

	Intermediate (2-3 years)
	50 minutes/day \| 3 days/week
	Bodybuilding, Build Muscle, Gain Strength
	2 x Dumbbell, Flat Bench, Incline Bench, 1 x Dumbbell, Decline Bench Show More

Average Exertion

Average Cardio Intensity

This is a great program for folks with dumbbells looking to work core muscle groups in a short period of time with just dumbbells. Great for building a strong base.

Rotate through each day as desired. This can work both as a 2 day, 3 day, 4 day, 5 day, or 6 day plan. Simply rotate through these workouts as you have time.

When starting on this plan, leave 2 days between the Legs/Core day and leg-intensive cardio (biking, running, etc) because your legs will be extremely sore and tight. As they adjust to the program, you can do cardio with 1 day or 0 days rest after the legs day.

Description

Week 1 Overview

Day 1:

Push Day

Day 2:

Pull Day

Day 3:

Legs/Core Day

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Push Day

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Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	4-5 sets	8-12 reps	60s
2.Seated Dumbbell Shoulder Press	4-5 sets	8-12 reps	60s
3.Incline Dumbbell Press	4 sets	8-12 reps	60s
4.Standing Dumbbell Upright Row	4 sets	8-12 reps	60s
5.Standing Dumbbell Triceps Extension	3-4 sets	8-12 reps	60s

Day 2 - Pull Day

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Exercise	Sets	Reps	Rest
1.Bent Over Dumbbell Row (Pronated Grip)	4-5 sets	8-12 reps	60s
2.Dumbbell Power Clean	4-5 sets	8-12 reps	60s
3.Renegade Row	4 sets	8-12 reps	60s
4.Rear Delt Raise	4 sets	8-12 reps	60s
5.Seated Alternating Dumbbell Biceps Curl	3-4 sets	8-12 reps	60s

Day 3 - Legs/Core Day

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Exercise	Sets	Reps	Rest
1.Goblet Squat	4-5 sets	8-12 reps	60s
2.Stiff-Legged Dumbbell Deadlift	4-5 sets	8-12 reps	60s
3.Dumbbell Bulgarian Split Squat	4 sets	8-12 reps	60s
4.Dumbbell Calf Raises	4 sets	8-12 reps	60s
5.Twisting Decline Dumbbell Situps See Exercise Notes	3-4 sets	8-12 reps	60s

Date Created: 6/9/2021, UTC

Last Updated: 10/29/2021, UTC

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