Program Description
This program is designed to be a quick strength focused workout for people who have small home gyms or travel frequently. Generally working in the 8-12 rep range. If you can get 3x12 go up in weight.
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedAug 05, 2024 05:07
- Last EditedJun 18, 2025 12:51

Summary
Unleash your strength with the 3-Day Full Body DB program, designed to sculpt and tone your entire body over the course of 8 weeks. This efficient routine focuses on three targeted sessions each week, utilizing dumbbells to enhance muscle engagement and build functional strength. Each workout includes a variety of compound and isolation exercises, ensuring a balanced approach to fitness that fits seamlessly into your schedule. Get ready to elevate your training and achieve your fitness goals with confidence!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Dumbbell)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
7
Skull Crusher
3
8-12 reps
-
8
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Hamstring Curl (Dumbell)
3
8-12 reps
-
4
Arnold Press
3
8-12 reps
-
5
Chest Fly (Dumbbell)
3
12-15 reps
-
6
Chin-Up (Weighted)
3
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Push Up
3
-
8
Sit Up
3
-
Week 1
1 / 8 Weeks
Day 1
1
Front Squat (Dumbbell)3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
3
Bent Over Row (Dumbbell)3 Sets
8-12 Reps
-
4
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
-
7
Skull Crusher3 Sets
8-12 Reps
-
8
Ab Wheel3 Sets
-
Day 2
1
Deadlift (Dumbbell)3 Sets
8-12 Reps
-
2
Lunge (Dumbbell)3 Sets
8-12 Reps
-
3
Hamstring Curl (Dumbell)3 Sets
8-12 Reps
-
4
Arnold Press3 Sets
8-12 Reps
-
5
Chest Fly (Dumbbell)3 Sets
12-15 Reps
-
6
Chin-Up (Weighted)3 Sets
-
7
Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
8
Plank3 Sets
-
Day 3
1
Step-Up (Weighted)3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)3 Sets
-
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
6
Hammer Curl3 Sets
8-12 Reps
-
7
Push Up3 Sets
-
8
Sit Up3 Sets
-