Workouts · Weekly plans

3-Day Dumbbell Full Body Plan for Beginners

A simple 3-day-a-week dumbbell training plan for beginners. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Walk 8–10k steps on the other days.

How to run this plan

• Follow it for 8–12 weeks before changing it.
• Write down your weights and reps, and try to beat them a little each week.
• Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
• Every 6–8 weeks, take an easier week with lighter weights.

Monday: Dumbbell Full Body Workout for Beginners

Dumbbell Lunges3 × 10 / sideQuads

Dumbbell Bench Press3 × 10Chest

One-Arm Dumbbell Row3 × 10 / sideUpper & Mid Back

Stiff-Legged Dumbbell Deadlift3 × 10Hamstrings

Side Lateral Raise3 × 10Shoulders

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