logo
M&S Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout
by Brian C.
130 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
Jun 14, 2024 11:51
down_app
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
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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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