Phase II: 3-Day Dumbbell Only Plan

Welcome to the 3-Day Dumbbell-Only Workout Plan! This program includes one leg day, one upper body day, and one HIIT total-body workout. For maximum results, Days 1 and 2 can be completed back-to-back if it suits your schedule, but aim to leave a day between the HIIT workout and either of the other two sessions. As with all my plans, the focus is on slow, controlled movements—especially on leg and upper body days. Quality over quantity is key to building strength and preventing injury. Remember, staying active throughout the week is essential! While this is a 3-day plan, I encourage you to incorporate movement on your non-lifting days. My personal goal is 7,500–10,000 steps a day to keep active and maintain consistency. Lifting three days doesn’t mean being sedentary the rest of the week—so keep moving and enjoy the journey!