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3-Day Full Body DB

by Bennigans
4 athletes joined

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

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 05, 2024 05:07
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Glutes
10.7%
Triceps
9.8%
Abs
9%
Quadriceps
8.5%
Chest
8.5%
Upper Back
7.7%
Front Delts
6.8%
Biceps
6.4%
Lats
6%
Lower Back
5.6%
Middle Delts
3.8%
Rear Delts
2.6%
Calves
2.1%
Forearms
1.3%
Adductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 Crusher
3 Sets
8-12 Reps
-
8
Ab Wheel
3 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 Press
3 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
Plank
3 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 Curl
3 Sets
8-12 Reps
-
7
Push Up
3 Sets
-
8
Sit Up
3 Sets
-