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Home dumbbell program: 3 days a week

At home · Free program

Home dumbbell program: 3 days a week

Build muscle at home in 8 weeks with one pair of adjustable dumbbells: three 40-minute sessions, a progressive full body routine and weights that go up every week.

  • 8 weeks
  • 2 phases
  • 3 sessions / week
  • 40 min / session
  • All levels
  • Dumbbells

By Coach PROGRAM · Updated on 15 Oct 2026

Woman doing mountain climbers on a mat in her living room

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4 weeks

Phase 1 — Find your feet

Find the right weights and learn the movements.

Coach's note

Equipment and layout

You need a pair of adjustable dumbbells, a mat and a sturdy chair or sofa. Three sessions a week (A, B, C), never two days in a row. When you hit the top of the range on every set, move up in weight. If you have a health condition, an injury or take medication, ask a doctor before you start.

Workout

Session A — Lower body and push

Adjustable dumbbells are enough. Pick a weight that leaves 1 to 2 reps in reserve.

  1. 01Goblet squat3 × 10-12Rest 90 s
  2. 02Reverse lunges3 × 10 per legRest 75 s
  3. 03Floor press3 × 10-12Rest 90 s
  4. 04Shoulder press3 × 10Rest 75 s
  5. 05Triceps extension3 × 12Rest 60 s

Workout

Session B — Pull and hinge

Adjustable dumbbells are enough. Pick a weight that leaves 1 to 2 reps in reserve.

  1. 01Romanian deadlift3 × 10-12Rest 90 s
  2. 02One-arm row3 × 10-12 per armRest 75 s
  3. 03Hip thrust (back on the sofa)3 × 10Rest 75 s
  4. 04Bent-over row3 × 10Rest 75 s
  5. 05Biceps curl3 × 12Rest 60 s

Workout

Session C — Full body

Adjustable dumbbells are enough. Pick a weight that leaves 1 to 2 reps in reserve.

  1. 01Bulgarian split squat3 × 10 per legRest 90 s
  2. 02Push-ups3 × 8-10Rest 75 s
  3. 03Thruster (squat + press)3 × 8-10Rest 75 s
  4. 04Renegade row3 × 8 per armRest 75 s
  5. 05Plank3 × 40 sRest 45 s

Nutrition

Nutrition guidelines

  • Protein: 1.6 to 2 g per kilo.
  • A small calorie surplus (+200 kcal) to build muscle.
  • A full meal within 2 hours after training.
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