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Intermediate Full-Body (Dumbbells)

Created by Hevy

Medium

Gain Muscle

Dumbbells

3 Routines

This is a three-day full-body workout plan for intermediate lifters who work out at home with just a couple of adjustable dumbbells and an exercise mat.

Full Body 1

Do these workouts with a day of recovery in between––for example, Full Body 1 on Monday, Full Body 2 on Wednesday, and Full Body 3 on Friday.

Warm Up

1 set

Bulgarian Split Squat

5 sets

· 12-15 reps

Romanian Deadlift (Dumbbell)

4 sets

· 10-12 reps

Floor Press (Dumbbell)

4 sets

· 10-12 reps

Dumbbell Row

3 sets

· 12-15 reps

Triceps Extension (Dumbbell)

3 sets

· 12-15 reps

Full Body 2

Do these workouts with a day of recovery in between––for example, Full Body 1 on Monday, Full Body 2 on Wednesday, and Full Body 3 on Friday.

Warm Up

1 set

Bent Over Row (Dumbbell)

5 sets

· 10-12 reps

Lunge (Dumbbell)

4 sets

· 10-12 reps

Decline Push Up

3 sets

Standing Calf Raise (Dumbbell)

3 sets

· 15-20 reps

Bicep Curl (Dumbbell)

3 sets

· 12-15 reps

Plank

3 sets

Full Body 3

Do these workouts with a day of recovery in between––for example, Full Body 1 on Monday, Full Body 2 on Wednesday, and Full Body 3 on Friday.

Warm Up

1 set

Shoulder Press (Dumbbell)

5 sets

· 10-12 reps

Reverse Lunge (Dumbbell)

4 sets

· 10-12 reps

Shrug (Dumbbell)

3 sets

· 12-15 reps

Single Leg Hip Thrust (Dumbbell)

3 sets

· 12-15 reps

Rear Delt Reverse Fly (Dumbbell)

3 sets

· 15-20 reps

Push Up

3 sets

Intermediate Full-Body (Dumbbells)

Created by Hevy

This is a three-day full-body workout plan for intermediate lifters who work out at home with just a couple of adjustable dumbbells and an exercise mat.

Medium

Gain Muscle

Dumbbells

3 Routines

Full Body 1

Do these workouts with a day of recovery in between––for example, Full Body 1 on Monday, Full Body 2 on Wednesday, and Full Body 3 on Friday.

Warm Up

1 set

Bulgarian Split Squat

5 sets

· 12-15 reps

Romanian Deadlift (Dumbbell)

4 sets

· 10-12 reps

Floor Press (Dumbbell)

4 sets

· 10-12 reps

Dumbbell Row

3 sets

· 12-15 reps

Triceps Extension (Dumbbell)

3 sets

· 12-15 reps

Full Body 2

Do these workouts with a day of recovery in between––for example, Full Body 1 on Monday, Full Body 2 on Wednesday, and Full Body 3 on Friday.

Warm Up

1 set

Bent Over Row (Dumbbell)

5 sets

· 10-12 reps

Lunge (Dumbbell)

4 sets

· 10-12 reps

Decline Push Up

3 sets

Standing Calf Raise (Dumbbell)

3 sets

· 15-20 reps

Bicep Curl (Dumbbell)

3 sets

· 12-15 reps

Plank

3 sets

Full Body 3

Do these workouts with a day of recovery in between––for example, Full Body 1 on Monday, Full Body 2 on Wednesday, and Full Body 3 on Friday.

Warm Up

1 set

Shoulder Press (Dumbbell)

5 sets

· 10-12 reps

Reverse Lunge (Dumbbell)

4 sets

· 10-12 reps

Shrug (Dumbbell)

3 sets

· 12-15 reps

Single Leg Hip Thrust (Dumbbell)

3 sets

· 12-15 reps

Rear Delt Reverse Fly (Dumbbell)

3 sets

· 15-20 reps

Push Up

3 sets

Save Program

To save this Program and track your workouts, download Hevy for free.

Save Program

To save this Program and track your workouts, download Hevy for free.