Dumbbell Full Body Workout Routine (3-Day A/B Plan) | Free

Full Body A

6 exercises · ~60 min

1
Goblet SquatDumbbell
4 × 8-10
2
Dumbbell Bench PressDumbbell
4 × 6-8
3
One-Arm Dumbbell RowDumbbell
4 × 8-10 each
4
Dumbbell Romanian DeadliftDumbbell
3 × 8-10
5
Side Lateral RaiseDumbbell
3 × 12-15
6
Hammer CurlsDumbbell
2 × 10-12

Full Body B

6 exercises · ~60 min

1
Bulgarian Split SquatDumbbell
4 × 8-10 each
2
Dumbbell Shoulder PressDumbbell
4 × 6-8
3
Bent Over Two-Dumbbell RowDumbbell
4 × 8-10
4
Dumbbell Hip ThrustDumbbell
3 × 10-12
5
Incline Dumbbell PressDumbbell
3 × 8-10
6
Standing Dumbbell Triceps ExtensionDumbbell
2 × 10-12

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Dumbbell Full Body questions, answered

Is full body better than a split?

At three days a week, usually. Each muscle gets trained every session, which beats hitting it once a week on a split.

How do I alternate A and B?

Run A, B, A in week one and B, A, B in week two. Keep going in that order, whatever days you train.

When should I move to this plan?

After a few months of Dumbbell Only, once your sessions feel short and you are adding weight less often.

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