Jefit

Discover

Progress

Workouts

Exercises

Settings

Loading...
Home gym, Dumbell based 3 day workout. banner

Home gym, Dumbell based 3 day workout.

Bulking

Intermediate

Machine strength

Plan Details

The Home gym, Dumbell based 3 day workout. routine by Billstremp is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Equipment- Dumbells, bench, dip rack.

Routine detail

Day 1

Full body 1

Est. 91 min

28 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Dumbbell Alternating Reverse Fly Demonstration

Dumbbell Alternating Reverse Fly

1 Set x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 6 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

1 Set x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 6 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 6 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 6 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 4 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

1 Set x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 4 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 5 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 4 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 4 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

1 Set x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 4 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 6 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 4 Reps

Day 2

Cardio

Est. 0 min

0 exercises

This day is empty

Day 3

Full body 2

Est. 89 min

28 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

1 Set x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

1 Set x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 5 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

1 Set x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

1 Set x 5 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 5 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 5 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

1 Set x 4 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

1 Set x 4 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 4 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 5 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

1 Set x 4 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

1 Set x 4 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 4 Reps

Day 4

Cardio

Est. 0 min

0 exercises

This day is empty

Day 5

Full body 3

Est. 90 min

28 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

1 Set x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

1 Set x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

1 Set x 5 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

1 Set x 6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 6 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

1 Set x 4 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set x 14 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 6 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 6 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

1 Set x 4 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set x 14 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 4 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 12 Reps

Featured plans for you

Try one of these professionally designed workout plans

Dumbbell Dominance: Shoulders & Armsbanner

Dumbbell Dominance: Shoulders & Arms

Total Body Forge: Phase 1banner

Total Body Forge: Phase 1

Next-Gen Machine & Dumbbell Strengthbanner

Next-Gen Machine & Dumbbell Strength

Total Iron DB Full Bodybanner

Total Iron DB Full Body

CoreLift Method: Efficient Full-Body Strengthbanner

CoreLift Method: Efficient Full-Body Strength

PrimeFit Full-Body 45banner

PrimeFit Full-Body 45

Bulletproof Core Programbanner

Bulletproof Core Program

Prime Strength 5×5banner

Prime Strength 5×5