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

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Bent Over Row (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

Step-Up (Weighted)

Dumbbell Row

Rear Delt Fly (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Bench Press (Close Grip)

Lunge (Dumbbell)

Pull-Up (Bodyweight)

Deadlift (Dumbbell)

Overhead Press (Dumbbell)

Chest Fly (Dumbbell)

Hammer Curl

Overhead Extension (Dumbbell)

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