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

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!

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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