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Dumbbell 3-Day
A 3-day dumbbell-only program for home or a crowded gym: full-body pattern split across three sessions you can open in Perflexity.
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Program
Dumbbell 3-Day
3 sessions · each day opens as its own plan
Full body
1.Goblet squat
Rest 90–120 sec
3 × 8–12
2.Dumbbell bench or floor press
Rest 90–120 sec
3 × 8–12
3.One-arm row
Each arm
3 × 10–12
4.Romanian deadlift
3 × 8–12
5.Plank
3 × 30–40 sec
Full body
1.Reverse lunge
Each leg
3 × 8–10
2.Dumbbell shoulder press
Rest 90 sec
3 × 8–12
3.Chest-supported or bent-over row
3 × 10–12
4.Hip hinge / RDL
3 × 10–12
5.Curl + overhead extension superset
2 × 10–12
Full body
1.Squat or step-up
3 × 10–12
2.Incline or floor press
3 × 10–12
3.Row
3 × 10–12
4.Lateral raise
3 × 12–15
5.Single-leg RDL
Each leg
2 × 8–10
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