{"id":7191,"date":"2022-02-11T01:36:29","date_gmt":"2022-02-11T01:36:29","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=7191"},"modified":"2024-07-04T14:33:21","modified_gmt":"2024-07-04T14:33:21","slug":"3-day-dumbbell-workout-program","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-day-dumbbell-workout-program","title":{"rendered":"3 Day Dumbbell Workout with PDF (Full-Body\/Split\/PPL)"},"content":{"rendered":"\n

If you are looking for a well-crafted, easy-to-follow, and effective dumbbell workout program that can help you take your fitness to the next level by working out only three days a week, I can help you.<\/p>\n\n\n\n

In this article, I’ll show how to program three different 3 Day dumbbell workout routines (full-body, upper-lower split, and push-pull-legs<\/a>) to build muscle, promote cardiovascular health<\/a>, and improve body composition.<\/p>\n\n\n\n

Depending on your fitness level, you can do one of them to improve your fitness.<\/p>\n\n\n\n

Program Summary<\/strong><\/h2>\n\n\n\n
Split A<\/td>Full-body<\/td><\/tr>
Split B<\/td>Upper\/Lower<\/td><\/tr>
Split C<\/td>Push\/Pull\/Legs<\/td><\/tr>
Sessions\/week<\/td>3x week<\/td><\/tr>
Duration\/session<\/td>45-60 minutes<\/td><\/tr>
Program Duration<\/td>12-16 weeks<\/td><\/tr>
Workout Goal<\/td>Strength and Muscle<\/td><\/tr>
Experience Level<\/td>Beginner to Intermediate<\/td><\/tr>
Target Gender<\/td>Male and Females Both<\/td><\/tr>
Equipment Needed<\/td>Dumbbells and Bench<\/a><\/td><\/tr>
Rest Days<\/td>After Each Workout Day<\/td><\/tr>
Preceding Workout Plan<\/td>2-day Dumbbell Split<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

I suggest you begin with a full-body routine followed by an upper-lower split<\/a> and PPL.<\/p>\n\n\n\n

The best thing you can do is to perform a full-body workout in your first week, a split routine in your second, and a push-pull-leg in the third week, and repeat.<\/p>\n\n\n\n

Those who want a dumbbell weight loss program can download this HIIT dumbbell workout<\/a>.<\/p>\n\n\n\n

3 Day Dumbbell Only Full Body Workout Routine<\/strong><\/h2>\n\n\n\n
\n\t\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/div>\n\n\n\n\n


This routine involves training the entire body in each session. It is based on circuit training, which involves performing a set of exercises in a row with little or no rest between them.<\/p>\n\n\n\n

Circuit training<\/a> is a time-efficient way to improve strength, body shape, and cardiovascular fitness.1<\/a><\/sup> Ramos-Campo, Domingo Jes\u00fas et al. \u201cEffects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.<\/a>\u201d Biology<\/em> vol. 10,5 377. 28 Apr. 2021, doi:10.3390\/biology10050377<\/span><\/p>\n\n\n\n

Instructions for following the workout:<\/strong><\/p>\n\n\n\n