What if my dumbbells are light?
TrainHere works with fixed or adjustable dumbbells. Tell the app which weights are available. A limited set of weights can limit load progression; log what you actually used and review the next-session suggestion.
3-day dumbbell / WORKOUT PLAN
3-day dumbbell
workout plan.
A free 3-day dumbbell workout plan for building muscle at home: three full-body sessions with sets, rep ranges, rest and effort targets. No bench needed.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a muscle-building goal, beginner experience, three days a week and a 45-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: muscle-buildingExperience: beginner3 days per weekBudget: 45 minutes
These are working sets. Warm up separately and leave recovery time between sessions. Rest and setup can make a workout take longer than the budget. “Reps left” is an estimate of how many more controlled repetitions you could do; it is not a request to train through pain or technique breakdown.
01Full Body A7 exercises · 14 working sets
Goblet squat
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftDumbbell floor press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftBent-over dumbbell row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftLateral raise
2 sets · 12–20 reps
Rest 75 secAim for 3 reps leftDumbbell curl
2 sets · 10–20 reps
Rest 75 secAim for 3 reps leftStanding calf raise
2 sets · 10–20 reps
Rest 60 secAim for 3 reps leftFloor crunch
2 sets · 8–15 reps
Rest 60 secAim for 3 reps left
02Full Body B9 exercises · 15 working sets
Dumbbell Romanian deadlift
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftDumbbell floor press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftBent-over dumbbell row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftGoblet squat
1 sets · 8–12 reps
Rest 120 secAim for 3 reps leftHamstring walkout
1 sets · 4–8 reps
Rest 75 secAim for 3 reps leftDumbbell hammer curl
1 sets · 10–20 reps
Rest 75 secAim for 3 reps leftOverhead triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftStanding calf raise
2 sets · 10–20 reps
Rest 60 secAim for 3 reps leftReverse crunch
2 sets · 8–15 reps
Rest 60 secAim for 3 reps left
03Full Body C8 exercises · 14 working sets
Bodyweight squat
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftDumbbell floor press
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftBent-over dumbbell row
2 sets · 8–12 reps
Rest 120 secAim for 3 reps leftHamstring walkout
2 sets · 4–8 reps
Rest 75 secAim for 3 reps leftDumbbell curl
2 sets · 10–20 reps
Rest 75 secAim for 3 reps leftOverhead triceps extension
2 sets · 10–15 reps
Rest 75 secAim for 3 reps leftDumbbell rear-delt raise
1 sets · 12–20 reps
Rest 75 secAim for 3 reps leftFloor crunch
1 sets · 8–15 reps
Rest 60 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 8. The website rebuilds these examples from the app’s rules. This is not an individually assessed prescription; independent professional content review remains pending.
02 / MAKE IT FIT YOUR SETUP
Start with
what’s there.
Three full-body sessions train each major muscle group more than once a week. With no bench selected, pressing is done on the floor. Leave a day between sessions, for example Monday, Wednesday and Friday.
How do I make this my plan?
Open TrainHere and choose your goal, experience, schedule and equipment. Review the resulting program before you start. The link opens the app; it does not preselect this example or replace an existing program.
What should I log?
Record the load and repetitions you actually complete, plus your effort. Use the exercise guide to check how repetitions are counted for alternating or single-side movements. Review the app’s next-session suggestion rather than adding weight automatically.
YOUR NEXT STEP
Your equipment.
Your next workout.
Free core training. No account needed.