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Workout programs

3 Day Dumbbell Only Workout Plan: Beginner, General Fitness

A 3-day program for beginners, aimed at general fitness.

3 days a week
Full body
Dumbbells only
Works at Planet Fitness
about 25 min
No cardio

You’ll need: dumbbells
No cardio beyond warm-ups.
TRY Fitness is not affiliated with Planet Fitness.

Each week

Full Body A

Goblet Squat — 2 × 10–12
Glute Bridge — 2 × 12–15
One Arm Dumbbell Row — 2 × 10–12
Dumbbell Floor Press — 2 × 10–12
Dumbbell Lateral Raise — 2 × 12–15
Plank — 2 × 1 min
Jump Rope — 3 × 1 min

Full Body B

Dumbbell Front Squat — 2 × 8–10
Dumbbell RDL — 2 × 10–12
One Arm Dumbbell Row — 2 × 10–12
Pushups — 2 × 8–12
Hammer Curl — 2 × 10–12
Bird Dog — 2 × 10–12
Jump Rope — 3 × 1 min

Full Body C

Goblet Squat — 2 × 10–12
Glute Bridge — 2 × 12–15
One Arm Dumbbell Row — 2 × 10–12
Dumbbell Floor Press — 2 × 10–12
Overhead Dumbbell Extension — 2 × 10–12
Dead Bugs — 2 × 10–12
Jump Rope — 3 × 1 min

Report card

Weekly volume — on target. All 8 scored muscle groups sit in the 2–15 sets/week range.
Movement patterns — worth a look. vertical pull and lunge / single-leg are under-trained for this goal.
Training frequency — worth a look. Shoulders, Hamstrings, Biceps, and Triceps only get trained once a week.
Rep ranges — on target. The intensity mix fits this goal.
Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
Conditioning — on target. 3 conditioning sessions a week — a sensible dose for this goal.
Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.

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