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

by BAC
499 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
    Jan 05, 2024 06:58
  • Last Edited
    Sep 13, 2025 11:57

Summary

Unlock your strength with the M&S Dumbbell Only Workout, a comprehensive 8-week program designed for full-body conditioning using just dumbbells. Train three days a week with targeted exercises like squats, bench presses, and rows, ensuring every major muscle group gets the attention it deserves. This program emphasizes functional movements to build strength, stability, and endurance, making it perfect for lifters of all levels. Get ready to transform your physique and boost your performance with this efficient, equipment-light training plan!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Hamstrings
10.7%
Glutes
10.7%
Triceps
9.4%
Chest
8.9%
Biceps
8.5%
Upper Back
8.5%
Lats
6.9%
Front Delts
6.8%
Lower Back
5.3%
Middle Delts
4.4%
Abs
4.3%
Rear Delts
2.1%
Adductors
1.6%
Forearms
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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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
-