3 Day Full body dumbbell and kettlebell routine.

Beginner at home workout routine. Full body 3 days a week.

Expectation is to do your preferred form of cardio in addition to these workouts. Take 1 recovery day a week where you do low stress/ light cardio e.g. go for a walk, hike, bike ride, or something similar. Fit all three workout days into a 7 day week, ideally you'll have a cardio only/recovery day in between each workout. Workout days 1 and 3 are focused on muscle fatigue, day 2 is more of a cardio focus, maintaining an elevated heart rate while incorporating some muscle fatigue.

Equipment: Dumbbells and Kettlebells. 

Do preferred warm up routine prior to starting workout.

Workouts don't change between weeks, focus on perfecting the movement pattern and progressive overload. Progressive overload= increase volume, REPs, or weight for an exercise. Volume increase is built into the program so you should focus on increasing the reps and or weight for the exercises on a weekly basis to always meet the RPE 8 goal.

Sets should be at an RPE 8=each set should be 2 reps from failure. Occasionally sets will be to absolute failure.

Failure=muscle failure, cannot perform another REP even if your life depended on it. RPE=10

Each exercise in a superset/circuit should be performed immediately following the previous, with only enough time to change out the weight needed if working with one set of dumbbells or kettlebells. 

Following each set of a superset/circuit take a 1:30-2:00 min rest before starting the next set in the superset/circuit. 

Once finished with all sets for a superset/circuit set up for the next one and rest. The goal is to start the next superset/circuit within 2 minutes.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hypertrophy focused Full body

1A-1D is circuit #1, 2A-2D circuit #2. 2 Min Rest period between finishing and starting a circuit.

Fullbody Training Circuit

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