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Dumbbell Foundation
2 VARIANTS
Full Body 3 days/week ~41 min–1h

Dumbbell Foundation

A full-body plan for three training days a week, executable with only dumbbells and optionally a bench — no rack, no barbell. The same workout three times a week: repetition solidifies the movements faster than any A/B rotation. Available in two workout lengths — Compact (5 exercises) or Standard (8 exercises). Recommended timeframe 4–6 months, then graduate to 'Full Body 3-Day' or 'Full Body 2-Day' depending on available training days.

Who is this plan for?

  • Beginners or returning trainees with 0-6 months of training experience
  • Equipment setup: dumbbells and optionally a bench — no gym required
  • Goal: learn the basic movements cleanly and get consistently stronger
  • Willingness to repeat the same workout three times a week

How it works

  • Three times per week identical: Repetition builds movement technique faster than constant variation — the right approach for the entry phase.
  • Push-pull order: Bench → Row → Overhead Press. The row in the middle keeps the shoulder fresh for the overhead press.
  • Double progression: First push reps up within the target range, then add weight and restart at the bottom of the rep range.
  • Easier ramp-up for the first 4 weeks: Optionally 2 instead of 3 sets in the starting phase — less soreness, clean movement learning before volume increases.
  • Auto-deload on stalls: After two consecutive failed attempts the app reduces the load by 10% automatically.

Pros & Limitations

+ Works with minimal equipment — dumbbells are enough
+ Two workout lengths depending on available time
+ Clear progression — unambiguous signal for adding weight
− No vertical pull — lats and biceps only get hit secondarily
− Rear delts without direct stimulus — only rowing as secondary stimulation
− Dumbbell load limits squat and deadlift progression medium-term

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front
Back
Glutes
13.5
Calves
13.5
Front Delts
13.5
Upper Back
13.5
Quads
9
Hamstrings
9
Chest
9
Triceps
9
Side Delts
9
Core
6
Lower Back
4.5
Biceps
4.5
Lats
4.5
Forearms
4.5
Rear Delts
4.5
Traps
4.5

Variant

Program Structure

8 exercises · 23 sets

~1h

dumbbell goblet squat
dumbbell goblet squat
3×10
dumbbell romanian deadlift
dumbbell romanian deadlift
3×10
dumbbell bench press
dumbbell bench press
3×10

Alternative: DB floor press or push-up if no bench available.

dumbbell one arm bent-over row
dumbbell one arm bent-over row
3×10

Alternative: two-arm bent-over row standing if no bench available.

dumbbell seated shoulder press
dumbbell seated shoulder press
3×10

Alternative: standing version if no bench with backrest available.

dumbbell lateral raise
dumbbell lateral raise
3×13
crunch (hands overhead)
crunch (hands overhead)
2×15
dumbbell standing calf raise
dumbbell standing calf raise
3×15

Alternative: bodyweight calf raise on a step if dumbbell load is insufficient.

Talk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.

Start this plan in hitPR

Free. All progression rules pre-configured.

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