Full body workout schedule with dumbbells

Want to get stronger, build muscle, and improve your fitness without rushing to a crowded gym? Then a full-body barbell workout is exactly what you're looking for. With just a few dumbbells, you can challenge your entire body—from your shoulders to your calves. In this article, you'll discover why barbell training is so effective, what you need, and get a complete 3-day full-body workout plan to get you started right away. And of course, we'll link you directly to the best products from Gorilla Sports , so you can build your own home gym without any hassle.

Why full body training with barbells is super effective

Barbell training is old school—but in the best way. No expensive machines or complicated equipment, just pure functional strength.

What makes barbell training so effective?

  • Free weights activate more muscles than machines
  • Improves balance, coordination and posture
  • Ideal for home use , requires little space
  • Suitable for all levels , from beginner to advanced
  • What's more, a full-body approach ensures you achieve greater results in less time. Training three times a week = building muscle, burning fat, and getting stronger, without having to sweat every day.

What you need for your barbell workouts

You don't need to build a complete gym to train effectively with barbells, but a good foundation is key.

Choosing the right barbells

Start with a set that you can adjust in weight. This way, you can grow along with your strength.

👉 For example, check out the Gorilla Sports Cast Iron Dumbbell Set 108kg – perfect for home use and expandable.

NB:

  • Choose barbells with non-slip handles for grip
  • Cast iron or rubber? Rubber is softer for your floor.
  • Adjustable is more convenient than a fixed set

Additional gear for comfort and safety

A few smart additions make your training more comfortable and safer:

Below you'll find a powerful workout plan for 3 days a week, focusing on the entire body. Ideal for home or a small gym. Allow for rest days between sessions.

Day 1: Strength and Technique

Focus: heavier weight, fewer reps, control

  • Goblet squat – 4x6
  • Romanian deadlift – 4x8
  • Dumbbell bench press – 3x8
  • Renegade rows – 3x10
  • Plank hold – 3 x 30-45 sec

Tips: keep your back straight, go for explosive power, rest 90-120 sec between sets.

Day 2: Muscle Growth and Volume

Focus: Medium weight, more reps, create pump

  • Dumbbell lunges (per leg) – 3x10
  • Shoulder press – 3x12
  • Dumbbell flyes – 3x12
  • One-arm row – 3x12 per side
  • Russian twists with dumbbell – 3x20

Pay attention to form and breathing. Rest: 60-90 seconds between sets.

Day 3: Full body burn & stability

Focus: blood circulation, core, balance and endurance

  • Dumbbell thrusters – 3x15
  • Dumbbell swing – 3x20
  • Side plank with dumbbell reach – 3x8 per side
  • Bent-over reverse fly – 3x15
  • Mountain climbers (optional with dumbbells) – 3x30 sec

Rest only 30-60 seconds between sets for extra intensity. Perfect as a weekend workout!

Tips for progression and recovery

Without progression there are no results – but neither are there without recovery.

How do you increase weight safely?

  • Start light to master technique
  • Increase by 1-2 kg every week depending on the exercise type
  • Only go heavier if you perform the repetitions technically correctly
  • Use the Gorilla Sports Weight Plates to build up your weight step by step.

Sleep, nutrition and rest

Your muscles don't grow during exercise, but during rest. So:

  • Sleep at least 7-8 hours per night
  • Eat protein-rich food (think: cottage cheese, eggs, chicken)
  • Take at least one rest day between your training days

A post-workout shake in a Gorilla Sports Shaker Cup helps you recover quickly.

Most suitable products from Gorilla Sports

Don't let your training depend on half measures. Here are the recommendations that will complete your weight training routine.

Adjustable weight barbell sets

The basics of your home gym:

Additional tools for varied training

To keep your training varied and safe:

Conclusion: Strength, balance and simplicity with barbells

A full-body dumbbell workout is simple, effective, and flexible. You need minimal equipment, train whenever and wherever you want, and build a stronger physique step by step. By training with the right weights, variation, and focus, you'll get the most out of your workouts—without unnecessary fuss. And with Gorilla Sports ' quality products, you have everything you need to get started right away. So, what are you waiting for? Grab your dumbbells and get going!

Frequently Asked Questions (FAQ)

1. How many times a week should I follow this plan?
Three days a week is ideal, with at least one rest day in between for optimal recovery.

2. What if I don't have adjustable barbells?
You can start with fixed weights, but adjustable barbells offer more flexibility and growth opportunities.

3. Can I also combine this schedule with cardio?
Absolutely! On rest days, add a light cardio session like walking or cycling.

4. What if I experience wrist pain during some exercises?
Use wrist straps or modify the exercise. Always keep your wrists in a neutral position.

5. How quickly will I see results with this weight training program?
With consistent training and proper nutrition, you will see noticeable changes in strength and muscle definition within 4-6 weeks.

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