3 Day Total Body Dumbbell Only Plan

This 3-day dumbbell workout plan is designed to be simple, effective, and easy to follow. It’s a great starting point for beginners, but with access to a range of dumbbells, it can also challenge intermediate and advanced lifters. The routines remain consistent week to week, allowing you to focus on progressive overload—gradually lifting heavier weights and increasing reps over time. A major emphasis is placed on slowing down your repetitions to increase time under tension, helping you build strength, improve form, and maximize muscle engagement with every workout. In addition to the three main workouts, there’s a bonus session with a strong focus on core and a touch of plyometrics to elevate your heart rate—perfect for those weeks when you're feeling ambitious. You’ll also be encouraged to stay active throughout the week by prioritizing daily movement and aiming for 7,000–10,000 steps a day, which is my personal goal for maintaining energy, recovery, and overall wellness. There should be a rest day between each workout. On those rest days, continue to incorporate movement—go for a 30–60 minute walk or add in the bonus workout if you're feeling up to it.