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Full body db 3 x per week (1)

by Randall M.

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 30, 2025 03:46
  • Last Edited
    Jun 18, 2025 10:12

Summary

Unlock your full potential with this comprehensive 5-week full-body dumbbell program, designed for three days of intense training each week. Each session targets major muscle groups through a variety of effective exercises, including Goblet Squats, Incline Bench Presses, and custom circuits that keep your workouts dynamic and engaging. Perfect for all fitness levels, this program emphasizes strength, endurance, and muscle definition using just dumbbells. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Front Delts
10.9%
Quadriceps
10.5%
Glutes
10.5%
Triceps
9.4%
Chest
8.4%
Upper Back
8.4%
Middle Delts
7.3%
Rear Delts
5.2%
Abs
5.2%
Lats
4.2%
Lower Back
4.2%
Adductors
3.1%
Biceps
1%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
One Arm Row (Dumbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Rear Delt Fly (Dumbbell)
3
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3
-
Week 1
1 / 5 Weeks
Day 1
1
Goblet Squat
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3 Sets
-
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
One Arm Row (Dumbell)
3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3 Sets
-
Day 3
1
Squat (Dumbbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Rear Delt Fly (Dumbbell)
3 Sets
-
4
Custom Circuit - (Lat Raise, Bicep Curl, Upright Row, Calf Raise, Tricep Extension, Hammer Curls) 12 Reps Each Then Break)
3 Sets
-