BUILD MUSCLE · 3 DAYS/WK · DUMBBELLS
Workout to build muscle 3 days a week with dumbbells
The right volume and rep ranges to grow week after week, backed by evidence. With just a pair of dumbbells. 3 days: the perfect balance between effort and recovery.
Goal
Build muscle
Frequency
3 days / week
Where
Dumbbells
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Chest Press | 4 | 8-12 | 90 s |
| Dumbbell Overhead Press | 4 | 8-12 | 90 s |
| Lateral Raises | 4 | 8-12 | 90 s |
| Dumbbell Triceps Extension | 4 | 8-12 | 90 s |
| Weighted Crunch | 4 | 8-12 | 90 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Romanian Deadlift | 4 | 8-12 | 90 s |
| Dumbbell Shrugs | 4 | 8-12 | 90 s |
| Weighted Crunch | 4 | 8-12 | 90 s |
| One-arm Dumbbell Row | 4 | 8-12 | 90 s |
| Dumbbell Biceps Curl | 4 | 8-12 | 90 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Chest Press | 4 | 8-12 | 90 s |
| One-arm Dumbbell Row | 4 | 8-12 | 90 s |
| Dumbbell Biceps Curl | 4 | 8-12 | 90 s |
| Dumbbell Overhead Press | 4 | 8-12 | 90 s |
| Dumbbell Romanian Deadlift | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
Unilateral work: each side works on its own, without the stronger one compensating for the weaker.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
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