3-Day DB Only Program (Beginner)

Start this program free

3-Day DB Only Program (Beginner) is a free 1-week training program template with 3 workout days. Strength train anywhere with this dumbbell-only 3-day split. Perfect for building muscle and improving fitness at home or the gym. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and message.

Week 1

Day 1: Push (Chest, Shoulders, Tris)

  • Warm-Up (5-10 minutes)
  • Dumbbell Chest Press
  • Dumbbell Arnold Press
  • Dumbbell Flat Chest Fly
  • Overhead Tricep Extension (Dumbbell)
  • Dumbbell Lateral Raise

Finisher

  • Push-Up

Day 2: Pull (Back, Biceps, Rear Delts)

  • Warm-Up (5-10 minutes)
  • Bent-Over Dumbbell Row
  • Renegade Row
  • Dumbbell Reverse Flys
  • Outward Dumbbell Bicep Curls
  • Hammer Curl

Finisher

  • Walking Farmer's Carry

Day 3: Pull (Back, Biceps, Rear Delts)

  • Warm-Up (5-10 minutes)
  • Dumbbell Goblet Squat
  • Dumbbell Romanian Deadlift
  • Dumbbell Step-Up
  • Dumbbell Split Squat

Finisher

  • Russian Twist (Weighted)
  • Suitcase Carry