3-Week Dumbbell Full Body

By Gabriel Royer

A 3-week, 3 days/week full body program using a bench and adjustable dumbbells (5–80 lbs). Sessions are ~40 minutes. Progressive overload is built in via increasing sets and reps across weeks.

Chest & Shoulders

Back

Legs & Glutes

Arms

Built with Vis Pro

Schedule

Week 1

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week 2

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week 3

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Built with Vis Pro

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Week 1 – Day 1: Full Body A

Week 1 - Monday

Main Lifts

Dumbbell Squat 3 x 10 x 40 lb

Dumbbell Bench Press 3 x 10 x 40 lb

Alternating Dumbbell Row 3 x 10 x 40 lb

Accessories

Dumbbell Overhead Press 3 x 10 x 25 lb

Dumbbell Romanian Deadlift 3 x 10 x 35 lb

Dumbbell Bicep Curl 2 x 12 x 20 lb

Dumbbell Overhead Triceps Extension 2 x 12 x 30 lb