BODYBUDDYFeatured by BodyBuddy
A 12-week, three-day full-body strength plan using only dumbbells, with no bench or barbell needed. It includes warm-ups, three workouts, progression rules, an optional four-day routine, and guidance for missed days.
BodyBuddy will text you every day to keep you on track.
Build full-body strength with dumbbells, no bench, and a steady twelve-week path.
Train on any three nonconsecutive days, with 45 to 60 minutes for each warm-up and session.
Monday · 45 to 60 min
Tuesday · Easy activity
Rest, walk, or choose another easy activity.
Wednesday · 45 to 60 min
Thursday · Easy activity
Rest, walk, or choose another easy activity.
Friday · 45 to 60 min
Weekend · Easy activity
Rest, walk, or keep activity easy before the next session.
Use this upper and lower split when three weekly sessions no longer feel like enough; each session takes 45 to 70 minutes.
Monday · 45 to 70 min
Tuesday · 45 to 70 min
Wednesday · Rest or easy activity
Recover gently between the first and second training pairs.
Thursday · 45 to 70 min
Friday · 45 to 70 min
Weekend · Rest or easy activity
Take the weekend to recover before Monday.
Build repetitions before weight, keep the prescribed good reps in reserve, and avoid testing a maximum.
Weeks 1-2 · 2 work sets each
Practice every exercise, leave about three good reps, and record starting loads you could repeat twice.
Weeks 3-6 · Listed sets
Use the listed sets and double progression while leaving one to three good reps.
Week 7 · About half the sets
Reduce volume and finish with three to four good reps still available.
Weeks 8-11 · Listed sets
Resume the listed sets and continue from the loads you established.
Week 12 · About one-third fewer sets
Keep every rep clean and repeatable, then plan the next block without testing a maximum.
Warm up first, then use controlled work sets from the floor or standing.
Spend 5 to 10 minutes walking, cycling, or marching, rehearse squats, hinges, and arm circles, then do one or two lighter sets before the first squat, press, row, or hinge.
Treat listed sets as work sets and keep warm-up sets separate.
Finish most work sets with one to three good reps left, or about three during the beginner weeks.
Take two minutes after squats, presses, rows, and hinges, and 60 to 120 seconds after other exercises.
End the set when your range shortens or you must change position to complete a rep.
Do the next uncompleted workout on your next available day, then continue in order.
Add repetitions first, then move to a heavier dumbbell when every set reaches the top of the range.
At 25 lb each, progress from 10, 9, 8 to 11, 10, 9 and then 12, 12, 12 before trying 30 lb each for 8, 8, 8.
If a 5 lb increase per hand drops you below the rep range, keep the old weight and add a fourth set instead.
For weeks 1 and 2, use two work sets per exercise, leave about three good reps, and choose loads you could repeat twice.
Use the listed sets, leave one to three good reps, and consider the four-day option when three sessions feel insufficient.
Use these cues on the movements that need extra attention.
Let your upper arms settle on the floor briefly before pressing so the rep has no bounce.
Keep your ribs down and drive the finish with your hips instead of your lower back.
Hold a wall or doorframe when balance gives out before your legs do.
This plan is not medical advice, so speak with a qualified health professional first if you have a chronic condition or injury.
Choose the main movement or its listed alternative when equipment, comfort, or setup calls for a swap.
Workout A
Workout B
Workout C
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
