Program Description
Beginner strength and hypertrophy program with limited equipment, created by Josh England for Muscle & Strength. https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout Day 2 calls for dumbbell hamstring curls, which I can't find in the database. As day 2 already has lunges and deadlifts, I've opted to replace the hamstring curl with bodyweight pull-ups.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedJan 05, 2024 06:58
- Last EditedSep 05, 2024 02:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Bent Over Row (Dumbbell)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
2
8 reps
6
Bicep Curl (Dumbbell)
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Bent Over Row (Dumbbell)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
2
8 reps
6
Bicep Curl (Dumbbell)
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Bent Over Row (Dumbbell)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
2
8 reps
6
Bicep Curl (Dumbbell)
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Bent Over Row (Dumbbell)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
2
8 reps
6
Bicep Curl (Dumbbell)
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Bent Over Row (Dumbbell)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
2
8 reps
6
Bicep Curl (Dumbbell)
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Bent Over Row (Dumbbell)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
2
8 reps
6
Bicep Curl (Dumbbell)
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Bent Over Row (Dumbbell)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
2
8 reps
6
Bicep Curl (Dumbbell)
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Bent Over Row (Dumbbell)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Lateral Raise (Dumbbell)
2
8 reps
6
Bicep Curl (Dumbbell)
2
8 reps
7
Tricep Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Pull-Up (Bodyweight)
3
4 reps
3
Deadlift (Dumbbell)
3
10 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Chest Fly (Dumbbell)
2
8 reps
6
Hammer Curl
2
8 reps
7
Overhead Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Pull-Up (Bodyweight)
3
4 reps
3
Deadlift (Dumbbell)
3
10 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Chest Fly (Dumbbell)
2
8 reps
6
Hammer Curl
2
8 reps
7
Overhead Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Pull-Up (Bodyweight)
3
4 reps
3
Deadlift (Dumbbell)
3
10 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Chest Fly (Dumbbell)
2
8 reps
6
Hammer Curl
2
8 reps
7
Overhead Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Pull-Up (Bodyweight)
3
4 reps
3
Deadlift (Dumbbell)
3
10 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Chest Fly (Dumbbell)
2
8 reps
6
Hammer Curl
2
8 reps
7
Overhead Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Pull-Up (Bodyweight)
3
4 reps
3
Deadlift (Dumbbell)
3
10 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Chest Fly (Dumbbell)
2
8 reps
6
Hammer Curl
2
8 reps
7
Overhead Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Pull-Up (Bodyweight)
3
4 reps
3
Deadlift (Dumbbell)
3
10 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Chest Fly (Dumbbell)
2
8 reps
6
Hammer Curl
2
8 reps
7
Overhead Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Pull-Up (Bodyweight)
3
4 reps
3
Deadlift (Dumbbell)
3
10 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Chest Fly (Dumbbell)
2
8 reps
6
Hammer Curl
2
8 reps
7
Overhead Extension (Dumbbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
2
Pull-Up (Bodyweight)
3
4 reps
3
Deadlift (Dumbbell)
3
10 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Chest Fly (Dumbbell)
2
8 reps
6
Hammer Curl
2
8 reps
7
Overhead Extension (Dumbbell)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Rear Delt Fly (Dumbbell)
2
8 reps
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
7
Bench Press (Close Grip)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Rear Delt Fly (Dumbbell)
2
8 reps
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
7
Bench Press (Close Grip)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Rear Delt Fly (Dumbbell)
2
8 reps
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
7
Bench Press (Close Grip)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Rear Delt Fly (Dumbbell)
2
8 reps
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
7
Bench Press (Close Grip)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Rear Delt Fly (Dumbbell)
2
8 reps
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
7
Bench Press (Close Grip)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Rear Delt Fly (Dumbbell)
2
8 reps
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
7
Bench Press (Close Grip)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Rear Delt Fly (Dumbbell)
2
8 reps
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
7
Bench Press (Close Grip)
2
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Rear Delt Fly (Dumbbell)
2
8 reps
6
Reverse Bicep Curl (Dumbbell)
2
8 reps
7
Bench Press (Close Grip)
2
8 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Dumbbell)3 Sets
10 Reps
2
Stiff Leg Deadlift (Dumbbell)3 Sets
10 Reps
3
Bent Over Row (Dumbbell)3 Sets
10 Reps
4
Bench Press (Dumbbell)3 Sets
10 Reps
5
Lateral Raise (Dumbbell)2 Sets
8 Reps
6
Bicep Curl (Dumbbell)2 Sets
8 Reps
7
Tricep Extension (Dumbbell)2 Sets
8 Reps
Day 3
1
Step-Up (Weighted)3 Sets
10 Reps
2
Stiff Leg Deadlift (Dumbbell)3 Sets
10 Reps
3
Dumbbell Row3 Sets
10 Reps
4
Bench Press (Dumbbell)3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)2 Sets
8 Reps
6
Reverse Bicep Curl (Dumbbell)2 Sets
8 Reps
7
Bench Press (Close Grip)2 Sets
8 Reps
Day 2
1
Lunge (Dumbbell)3 Sets
10 Reps
2
Pull-Up (Bodyweight)3 Sets
4 Reps
3
Deadlift (Dumbbell)3 Sets
10 Reps
4
Overhead Press (Dumbbell)3 Sets
10 Reps
5
Chest Fly (Dumbbell)2 Sets
8 Reps
6
Hammer Curl2 Sets
8 Reps
7
Overhead Extension (Dumbbell)2 Sets
8 Reps