3-Day Full Body Split (Dumbbells + Bench)

A home training program with 3 workouts weekly. Designed for hypertrophy. Trains all major muscle groups using only dumbbells and a bench.

What's this?

A full body program with 3 workouts weekly.

Designed to use only dumbbells and a bench.

Well-distributed love across muscle groups. Great for balanced development.

Hypertrophy-focused. Created for those who want to start lifting in a structured way (and have made some investments).

Pros

Suitable for busy schedules
Plenty of recovery between workouts
Great for starting out (or restarting after break)

Cons

More volume needed as you progress
Average exercise variety for every muscle group