3-DAY FULL BODY, DUMBBELL

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ABOUT THE PROGRAM

Whether your schedule is packed or you’re just looking for a quick, effective way to move, this program delivers. The 3-Day Full Body Program is built to maximize every minute increasing strength, enhancing mobility, shredding body fat, and leaving you energized, athletic, and strong in just 30–40 minutes a session. Each workout has its own focus: Day 1 builds your strength foundation with classic compound lifts, Day 2 sharpens muscle control and balance through tempo and unilateral work, & Day 3 blends heavy lifts with explosive movements for raw power and athleticism.  Includes 3 strategic progressions over 6 weeks to keep you improving without plateaus.

🛠️ PROGRAM STRUCTURE
Day 1. Full Body, Strength Base - Start with dynamic mobility to unlock hips, shoulders, and spine. Move into foundational compound lifts like squats, presses, and rows for total-body strength. Add targeted arm and core work before finishing with short, high-intensity intervals to boost conditioning.

Day 2. Full Body, Power & Control - Begin with mobility and activation to prime stability. Tempo-based lifts and unilateral exercises challenge balance, control, and strength. Upper/lower push-pull supersets hit every major muscle group. End with fast-paced intervals for a metabolic punch.

Day 3. Full Body Athletic Power - Kick off with activation drills, then go heavy on deadlifts and pair them with explosive jumps to build raw power. Follow with chest and back supersets, sprinkle in accessory work for shoulders and arms, and wrap with moderate-length cardio intervals to cap off the week.

Start now with the 3-Day Full Body Dumbbell Program!

DAY 1 BREAKDOWN:

🔍 FULL BODY WORKOUT - This session blends mobility, push–pull upper body work, lower body volume, and targeted accessories to challenge strength, and drive real progress. It’s high output without overkill. Designed to leave you feeling strong, not smoked.

🧘 A BLOCK: Activation / Mobility
A1: Inverted Hamstring – Dynamic hamstring stretch to build balance and stability
A2: Reach Back Hold – Opens the thoracic spine and shoulders for better overhead and pressing movements
A3: Couch Stretch – Releases tight hip flexors to improve squat depth and hip mobility
A4: Cats & Dogs – Mobilizes the spine and activates the core before heavy lifts
🟢 Purpose: Prime your body for safe, powerful full-body training.

🦵 B BLOCK: Lower Body Strength
B1: DB or Towel Leg Curl – Hamstring isolation to strengthen the posterior chain
B2: Goblet Squat w/ Pause – Controlled squat variation to build strength, stability, and better movement mechanics
🟢 Purpose: Develop powerful legs and reinforce bulletproof movement patterns.

💪 C BLOCK: Upper Body Strength
C1: Incline DB Press – Targets the upper chest and shoulders for size and pressing power
C2: DB Row with Pause – Strengthens the back and improves mind–muscle connection
🟢 Purpose: Build balanced upper body pushing and pulling strength.

💥 D BLOCK: Arms, Shoulders, & Core
D1: Single Arm DB Side Raise – Builds shoulder width, stability, and symmetry
D2: DB Curl – Classic biceps builder for size and definition
D3: DB Kickbacks – Isolates and strengthens the triceps for balanced arm development
D4: Reverse Crunch – Strengthens the lower abs for a functional, athletic core
🟢 Purpose: Improve aesthetics, arm strength, and core control.

💦 E BLOCK: Cardio Finisher
E1: Pick Your Poison – Short bursts of cardio to spike heart rate, burn fat, and improve endurance
🟢 Purpose: Elevate heart rate, shred fat, and finish strong.

Start now with the 3-Day Full Body Dumbbell Program!