Program · beginner
Full body 3x (dumbbells + bands)
Full body 3x (dumbbells + bands) is a 3-day-a-week template for dumbbells / bands at home, built for beginner lifters. Each session runs about 45 minutes and fits general fitness, fat loss, recomposition, muscle gain goals. Across 3 session types and 18 exercise slots, a real run of this template pulls in movements like Goblet squat, Dumbbell bench press, Dumbbell Romanian deadlift, Chest-supported dumbbell row.
The 12-week structure runs three 4-week phases — Base, then Build, then Peak — with a deload in week 12. Progression is double progression: work up the rep range first, then add load. It also carries 30 minutes of walk on 3 days a week.
Session A
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Goblet squat | squat | 3 | 8-15 | 90s |
| Dumbbell bench press | push_h | 3 | 8-12 | 75s |
| Dumbbell Romanian deadlift | hinge | 3 | 8-12 | 90s |
| Chest-supported dumbbell row | pull_h | 3 | 8-12 | 75s |
| Dumbbell shoulder press | push_v | 2 | 8-12 | 60s |
| Pallof press | core | 2 | 20-45s | 45s |
Session B
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Dumbbell Romanian deadlift | hinge | 3 | 10-15 | 90s |
| Band lat pulldown | pull_v | 3 | 10-15 | 75s |
| Dumbbell reverse lunge | lunge | 3 | 8-12/side | 75s |
| Dumbbell bench press | push_h | 3 | 8-12 | 75s |
| Chest-supported dumbbell row | pull_h | 2 | 15-25 | 45s |
| Pallof press | core | 2 | 8-12 | 45s |
Session C
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Goblet squat | squat | 3 | 10-15 | 90s |
| Chest-supported dumbbell row | pull_h | 3 | 8-12 | 75s |
| Dumbbell bench press | push_h | 3 | 8-12 | 75s |
| Dumbbell Romanian deadlift | hinge | 3 | 8-12/side | 75s |
| Dumbbell lateral raise | push_v | 2 | 12-20 | 45s |
| Farmer's carry | carry | 2 | 20-40m | 60s |
Phases
| Weeks | Phase | Note |
|---|---|---|
| 1–4 | Base | Learn the movement patterns. RIR 3 on every set; film one set per exercise each week. Add load only when form is clean. |
| 5–8 | Build | Add one set to each compound slot (max +1). RIR 2. Progress load via double progression. |
| 9–12 | Peak | RIR 1-2 on the last set of each compound. Week 12 is the deload; re-measure waist/weight/photos at the end of week 12. |
Who it fits
Goals: general fitness, fat loss, recomposition, muscle gain. Setup: dumbbells / bands at home. Level: beginner.
Questions people ask
- Who is Full body 3x (dumbbells + bands) for?
- Beginners training 3 days a week with dumbbells / bands at home, aiming at general fitness, fat loss, recomposition, muscle gain.
- How long are the sessions?
- About 45 minutes per session, 3 sessions a week across a 12-week block with a deload in week 12.
- How does the program progress?
- Work within the rep range at the given RIR. When all sets reach the top of the range at 2 RIR, add load next session: next heavier dumbbell pair / next band colour (or double up bands). If you cannot go heavier, add a rep to the top of the range, slow the eccentric to 3 s, or move to a harder unilateral variation.