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Home dumbbell · 3 day

A three-day push/pull/legs block that uses dumbbells and bodyweight instead of relying on a full commercial gym.

Home lifters with dumbbells who want more exercise variety than a bodyweight-only programme.

Intermediate3 days45 minDumbbells
GoalMuscleLevelIntermediateLocationHomeFrequency3 days/weekSession~45 minProgramme14 calendar days
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FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026PushChest · Shoulders · Triceps
5EXERCISES
Clock Push-UpChest · 3 × 6–10
WORK
Incline Push-Up MediumChest · 3 × 6–10
WORK
Standing Palms-In Dumbbell PressShoulders · 3 × 6–10
WORK
Side Lateral RaiseShoulders · 3 × 10–15
WORK
Body-UpTriceps · 3 × 10–15
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026PullLats · Middle Back · Biceps
5EXERCISES
Dynamic Back StretchLats · 3 × 30–45 sec
WORK
Inverted RowMiddle Back · 3 × 6–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 3 × 6–10
WORK
Standing Inner-Biceps CurlBiceps · 3 × 10–15
WORK
Crossover Reverse LungeLower Back · 3 × 30–45 sec
WORK
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026LegsQuadriceps · Hamstrings · Calves
5EXERCISES
Dumbbell SquatQuadriceps · 3 × 6–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 6–10
WORK
Bodyweight Walking LungeQuadriceps · 3 × 6–10
WORK
Prone Manual HamstringHamstrings · 3 × 30–45 sec
WORK
Calf Raise On A DumbbellCalves · 3 × 10–15
WORK
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026PushChest · Shoulders · Triceps
5EXERCISES
Clock Push-UpChest · 3 × 6–10
WORK
Incline Push-Up MediumChest · 3 × 6–10
WORK
Standing Palms-In Dumbbell PressShoulders · 3 × 6–10
WORK
Side Lateral RaiseShoulders · 3 × 10–15
WORK
Body-UpTriceps · 3 × 10–15
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026PullLats · Middle Back · Biceps
5EXERCISES
Dynamic Back StretchLats · 3 × 30–45 sec
WORK
Inverted RowMiddle Back · 3 × 6–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 3 × 6–10
WORK
Standing Inner-Biceps CurlBiceps · 3 × 10–15
WORK
Crossover Reverse LungeLower Back · 3 × 30–45 sec
WORK
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026LegsQuadriceps · Hamstrings · Calves
5EXERCISES
Dumbbell SquatQuadriceps · 3 × 6–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 6–10
WORK
Bodyweight Walking LungeQuadriceps · 3 × 6–10
WORK
Prone Manual HamstringHamstrings · 3 × 30–45 sec
WORK
Calf Raise On A DumbbellCalves · 3 × 10–15
WORK
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push02Pull03Legs
EQUIPMENT

What you need

Dumbbells

Training location: Home. Cardio: not programmed.

DOWNLOAD & TRAIN

Home dumbbell · 3 day

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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