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M&S Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout

by Sam D.
2 athletes joined

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

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 30, 2025 02:01
  • Last Edited
    Jun 17, 2025 04:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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 Row
3 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 Curl
2 Sets
8 Reps
-
7
Overhead Extension (Dumbbell)
2 Sets
8 Reps
-