Workouts · Weekly plans

3-Day Dumbbell Full Body Plan for Intermediate

A simple 3-day-a-week dumbbell training plan for intermediate. 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 Intermediate

Split Squat with Dumbbells4 × 8–12 / sideQuads

Incline Dumbbell Press4 × 8–12Chest

Bent Over Two-Dumbbell Row4 × 8–12Upper & Mid Back

Vertical Swing4 × 8–12Hamstrings

Reverse Flyes4 × 8–12Shoulders

Spell Caster4 × 15Abs

Build a personal 7-day meal and workout plan →