Home/Dumbbell Training Plan
Home Gym Full Body Program
A structured 3-day Home/Dumbbell program designed for steady strength and muscle gains.
Target Goal
Home/Dumbbell
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 | Home Gym Full Body Program — Workout A (Push / Quad Focus) | Barbell Squat, Bench Press, Dumbbell Row | 3–4 sets x 8–10 reps |
| Day 2 | Home Gym Full Body Program — Workout B (Pull / Posterior Focus) | Romanian Deadlift, Overhead Press, Lat Pulldown | 3–4 sets x 8–10 reps |
| Day 3 | Home Gym Full Body Program — Workout C (Hypertrophy Accessory) | Leg Press, Incline DB Press, Seated Rows, Arms | 3–4 sets x 10–12 reps |
Start Tracking Home Gym Full Body Program Today
Log your sets, calculate starting 1RM working weights, and automatically track progressive overload.
Found Home Gym Full Body Program helpful?
Share your rating & athlete feedback to help the fitness community.