3 Day Barbell and Dumbbell Workout

3 Day Barbell And Dumbbell Workout

Workout Description

If you really want to get the body you want, doing endless reps on a machine just isn’t going to cut it.

This is a 3 day barbell and dumbbell workout routine that will get you into shape using barbells and dumbbells… that’s right, no machines.

Workout Progression

This routine utilizes something called the rep-goal system which means that you will have a certain amount of sets to do a certain amount of reps.

This keeps you from wasting a set which maximizes your progress will help you reach your goals.


Barbell Bench Press – 4 sets with a rep goal of 48.

I want you to push every set until near failure; you don’t stop after 12 reps, you stop when your body won’t do another rep.

An example may be 19 reps first set, 15 reps the second set, 10 reps the third set, 7 reps on the last set.

Note: you didn’t just stop half way through a set because you got your rep goal.

Every week add 5 pounds to the bar until you fail to reach the rep goal. Once this happens, you work hitting the rep goal with that given weight.

This keeps you from hitting the dreaded plateau because you are measuring something other than moving up another 5 pounds.

The Workout

Workout Schedule

An example schedule would look like this:

  • Monday – Push Workout
  • Tuesday – Off
  • Wednesday – Pull Workout
  • Thursday – Off
  • Friday – Leg Workout
  • Saturday – Off
  • Sunday – Off


There is no special cardio schedule I want you to do, although I do want you to perform some sort of conditioning work.

I want you to find an activity (note I said activity, not just equipment) that you enjoy doing and use that as your conditioning work.

Enjoy hiking? Take some time to go hiking during the weekend or whenever you have some time off.

Enjoy walking outside or sprints? Don’t limit yourself to being cramped inside of a gym to do cardio.

Cardio improves conditioning which is what lets you live a healthy and happy life… No more treadmilling for hours!

  • Monday – 5 Minute warm up pre-workout, 20 minutes post-workout.
  • Tuesday – Off*
  • Wednesday – 10 Minute warm up pr-workout, 15 minutes post-workout.
  • Thursday – Off*
  • Friday – 5 minutes warm up pre-workout, 30 minutes post-workout.
  • Saturday – Off*
  • Sunday – Off*

Off* – Just because you aren’t at the gym doesn’t mean you can’t go enjoy life. Pick up a sport, walk around with a friend, or just go outside and be active.


Push Workout
Exercise Sets Rep Goal
Barbell Bench Press 4 48
Incline Dumbbell Bench Press 3 45
1 Arm Dumbbell Seated Overhead Press 4 60
Close Grip Barbell Bench Press 2 40
1 Arm Dumbbell Kickback 3 60


Pull Workout
Exercise Sets Rep Goal
Barbell Deadlifts 4 48
Bent Over Barbell Row 3 45
1 Arm Dumbbell Row 4 60
Dumbbell Shrugs 4 60
*Pull Ups 3 AMAP


Leg Workout
Exercise Sets Rep Goal
Barbell Squats 4 48
Goblet Squats 4 60
Dumbbell Stiff Leg Deadlifts 4 48
Seated Calf Raise 3 60
Reverse Hyperextension 3 60

 Workout Tips

1.) Don’t starve yourself – This is only going to make recovery harder, and you will not tone up how you want to.

2.) * Pull Ups – Pull ups are hard to do, if you can do at least 5-10, do as many as possible (AMAP) for your sets and record your progress. For those of you who cannot do any pull ups, use the assisted machine and find a weight that keeps it challenging. Use a rep goal scheme of 3 sets and a goal of 30 reps.

3.) Have fun – The main reason you are working out is to enjoy life, right? Have fun with everything and enjoy the process.

4.) Be patient – Building the body you want can take some time. Be patient and trust the process.


Leave any comments or questions below. Be sure to share this workout with your friends!

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