You do three full body workouts a week at home with a pair of dumbbells. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
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Home Dumbbell Routine Example
An example of a 3-day home dumbbell week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Home dumbbell workoutThe whole body with a pair of dumbbells, no bench needed |
| Tuesday | Rest |
| Wednesday | Home dumbbell workoutThe whole body with a pair of dumbbells, no bench needed |
| Thursday | Rest |
| Friday | Home dumbbell workoutThe whole body with a pair of dumbbells, no bench needed |
| Saturday | Rest |
| Sunday | Rest |
This is an example of what a training week can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
The workouts
Want to track this routine?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at home with a pair of dumbbells and no bench
- you can train 3 days a week, for about 45 to 55 minutes each time
- you're new to lifting, or you'd rather skip the gym
If you can fit in only 2 days, see the 2-day home dumbbell example. For more days, try the home upper lower or home push pull legs examples. For more on training at home, see Home dumbbell workout.
Common questions
What dumbbell weights work for this?
It depends on the lift. Your legs and back can handle more weight than your shoulders, so you might use a heavier pair for squats, rows and Romanian deadlifts and a lighter pair for presses. Adjustable dumbbells let you change the weight as you get stronger.
How do I keep progressing with only dumbbells?
When the weight gets easy, you can add reps, add a set, slow down the lowering part of each rep, or switch to a harder version, like Bulgarian split squats in place of reverse lunges. See Progressive overload, explained.
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