Beginner Training Plan
Beginner Dumbbell Only Program
A structured 3-day Beginner program designed for steady strength and muscle gains.
Target Goal
Beginner
Days Per Week
3 Days
Progression Method
Double Progression (Increase load when top rep limit is reached cleanly across all sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Beginner Dumbbell Only Program — Workout A (Push / Quad Focus) | Barbell Squat, Bench Press, Dumbbell Row | 3–4 sets x 8–10 reps |
| Day 2 | Beginner Dumbbell Only Program — Workout B (Pull / Posterior Focus) | Romanian Deadlift, Overhead Press, Lat Pulldown | 3–4 sets x 8–10 reps |
| Day 3 | Beginner Dumbbell Only Program — Workout C (Hypertrophy Accessory) | Leg Press, Incline DB Press, Seated Rows, Arms | 3–4 sets x 10–12 reps |
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