3 Day Full body dumbbell and kettlebell routine.

Program Description

Beginner At-Home Full Body Program Schedule: 3x per week (full body) + 1 recovery day + optional extra cardio. Equipment: Dumbbells and Kettlebells. Weekly Structure • Workout Days (3x/week): o Day 1: Strength & Fatigue Focus o Day 2: Cardio + Muscle Fatigue (Elevated HR) o Day 3: Strength & Fatigue Focus • Recovery Day (1x/week): Low-stress activity (walk, hike, light cycling, etc.). • Cardio: Perform your preferred cardio on non-lifting days. Ideally, alternate lifting and cardio/recovery days throughout the week. Workout Guidelines • Warm-Up: Perform your preferred dynamic warm-up or light cardio (5–10 min). • Sets: Train at RPE 8 (2 reps shy of failure). Occasionally, push to absolute failure (RPE 10). • Progressive Overload: Increase reps or weight weekly to maintain RPE 8. Volume progression is built into the plan. • Circuits/Supersets: Perform exercises back-to-back with minimal rest (just enough to swap weights if needed). o Rest 90–120 sec after each superset/circuit before repeating. o After finishing all sets in a superset, transition to the next within 2 min. Workout Focus • Day 1 & Day 3 (Hypertrophy Focused): Prioritize controlled reps, higher effort, and progressive overload to challenge major muscle groups. • Day 2 (Cardio Focused): Maintain an elevated heart rate while incorporating strength moves with shorter rests and lighter/moderate weights. Definitions • RPE (Rate of Perceived Exertion): o RPE 8: Stop 2 reps before true failure. o RPE 10 (Failure): Absolute muscular failure — unable to complete another rep. • Progressive Overload: o Each week aim to increase reps or weight while keeping sets at RPE 8. o Over time, this ensures consistent strength and endurance gains.

Program Overview

Summary