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3 Day Push/Pull/Legs Functional Dumbbell Fitness Plan

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
56 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell, Decline Bench, Flat Bench, Incline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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.

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Workout Overview

Week 1

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



Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 - 5 sets, 8 - 12 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Bent Over Dumbbell Row (Pronated Grip) demonstrationPlay Bent Over Dumbbell Row (Pronated Grip) demonstration
4 - 5 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Power Clean demonstrationPlay Dumbbell Power Clean demonstration
4 - 5 sets, 8 - 12 reps, (rest 60s)
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Renegade Row demonstrationPlay Renegade Row demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Seated Alternating Dumbbell Biceps Curl
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Legs/Core Day

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Goblet Squat demonstrationPlay Goblet Squat demonstration
4 - 5 sets, 8 - 12 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 - 5 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Split Squat demonstrationPlay Dumbbell Split Squat demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Twisting Decline Dumbbell Situps demonstrationPlay Twisting Decline Dumbbell Situps demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
Cut if short on time 8-12 reps total alternating sides each rep"
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Date Created: 6/9/2021, EDT


Last Updated: 7/12/2021, EDT

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