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
1 Set x 10 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Dumbbell Alternating Reverse Fly
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Dumbbell Squat
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Dumbbell Seated Bicep Curl
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Weighted Tricep Dip
1 Set x 6 Reps
Dumbbell Squat
1 Set x 4 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 4 Reps
Dumbbell Seated Bicep Curl
1 Set x 5 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Weighted Tricep Dip
1 Set x 4 Reps
Dumbbell Squat
1 Set x 4 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 4 Reps
Dumbbell Seated Bicep Curl
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
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
1 Set x 8 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Dumbbell Upright Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 5 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Dumbbell Upright Row
1 Set x 5 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Dumbbell Incline Curl
1 Set x 5 Reps
Dumbbell Tricep Extension
1 Set x 5 Reps
Dumbbell Lunge
1 Set x 5 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Dumbbell Upright Row
1 Set x 4 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 4 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Dumbbell Tricep Extension
1 Set x 4 Reps
Dumbbell Lunge
1 Set x 5 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Dumbbell Upright Row
1 Set x 4 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Parallel Bar Leg Raise
1 Set x 15 Reps
Dumbbell Incline Curl
1 Set x 4 Reps
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
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Dumbbell Deadlift
1 Set x 5 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 6 Reps
Dumbbell Fly
1 Set x 5 Reps
Dumbbell Alternating Bicep Curl
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Weighted Tricep Dip
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Dumbbell Deadlift
1 Set x 4 Reps
Dumbbell Shoulder Shrug
1 Set x 14 Reps
Dumbbell Fly
1 Set x 5 Reps
Dumbbell Alternating Bicep Curl
1 Set x 6 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Weighted Tricep Dip
1 Set x 6 Reps
Dumbbell Deadlift
1 Set x 4 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 14 Reps
Dumbbell Fly
1 Set x 5 Reps
Dumbbell Alternating Bicep Curl
1 Set x 4 Reps
Weighted Tricep Dip
1 Set x 12 Reps
Parallel Bar Hip Raise
1 Set x 15 Reps
