Programs / Home Dumbbell Three Day (Intermediate)

Home Dumbbell Three Day (Intermediate)

General fitnessIntermediate3 days / weekDumbbells only8 weeks45 min sessionsFull body

A pair of dumbbells and floor space. Three full body sessions a week, no gym required, no excuses left. Built by real trainers to run in about fifty focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Add a rep or a small load each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Full Body A

quadricepschestlatsshouldershamstringslatsshouldershamstringsabdominals

Around The Worlds3 x 10-12
Prone Y-T-W3 x 10-12
Dumbbell Reverse Lunge3 x 10-12
Dumbbell Bench Press3 x 10-12
Bent Over Two-Dumbbell Row3 x 10-12
Dumbbell Clean3 x 10-12
Floor Glute-Ham Raise3 x 10-12
Dumbbell Lying Rear Lateral Raise3 x 10-12
Crunches3 x 15-20

Session 2

Full Body B

hamstringsshouldersmiddle backchestglutesmiddle backchestglutesabdominals

8 exercises · full detail in the app

Session 3

Full Body C

gluteschestlatsbicepstricepslatsbicepstricepscalves

8 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run Home Dumbbell Three Day (Intermediate) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

Get the app