Saturday, March 2, 2024

Build Size and Strength In 30 Minutes with This 3-Day Workout Dumbbell Plan

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Welcome to the Men’s Health Dumbbell Club, your weekly plan for a fitter, stronger body, using just two dumbbells. With workouts lasting from 20-40 minutes, and designed to add lean muscle, build fitness and increase strength, your weekly dose of dumbbell goodness drops every Monday.

Click here to head back and check out previous weeks, or simply get stuck in to our latest offering — week 38 – and follow the programme from here.

New This Week…

We’re moving into the second half of our six-week full body AMRAP training block. We’ll be revisiting the same 30-minute full-body AMRAPs that we’ve used in previous weeks, this time attempting to beat our previous ‘scores’, chasing progressive overload in order to add size and strength. As with previous weeks, rest only as needed to keep your form on point, but push hard to beat the scores in your notebook if you want to see gains.

Each sessions will hit both your upper and lower body, but across the week you’ll be targeting your chest, back, shoulders, quads and hamstrings while also pumping up your arms and ramping up your heart-rate to build fitness.

Join the Dumbbell Club and get access to dozens of other interactive workout plans and exclusive content. Click here to find out more.

DAY ONE (W38/D1)

After a thorough warm-up, grab your dumbbells, set a countdown timer for 30 minutes and work your way through as many high quality rounds of the following circuit as possible. Rest as necessary to keep your form on point, but push yourself hard if you want to see results.

At the end of each round, make a note of how many reps you performed for each movement, creating a running tally for the entire workout.

Keep this safe, we’ll be referring back to your ‘score’ in the coming weeks.

1. Front Squat x 15-20 reps

dumbbell front squat

Clean your dumbbells onto the front of your shoulders (A). From here, drop into a front squat by pushing your hips back and bending at the knees until your thighs pass parallel to the ground (B), before driving back up explosively. Keep those dumbbells secured high, with a strong, upright torso throughout.

2. Bent-Over Row x 10- 15 reps

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After your final squat, drop your dumbbells to your sides, hinge forward until your torso is almost parallel to the ground and allow the dumbbells to hang just below your knees (A). Maintaining a flat back, row both dumbbells towards your hips (B), squeeze your shoulder blades together and lower under control to the start before repeating.

3. Push Press x 8-12 reps

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Clean your dumbbells back onto your shoulders, palms facing in. Take a breath and create tension in your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower with a controlled tempo to your shoulders and repeat. If your weights feel a little too light, don’t use any drive from the legs and focus on a strict press from the shoulders.

4. Burpee Over ‘Bells x 10

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With both dumbbells on the floor next to you, step back and hit the deck into a press-up position. Lower your body until your chest touches the floor (A). Stand back up and jump powerfully over the dumbbells (B) – driving through your hips when you take off. Land and immediately drop to the floor and repeat. The dumbbells keep you accountable for the height of each jump.

DAY TWO (W38/D2)

As with day one, perform a thorough warm-up and work your way through as many rounds as possible in 30 minutes, recording your efforts for each movement.

1. Dumbbell Deadlift x 10-15 reps

db dumbbell deadlift

With your dumbbells on the floor just outside of your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, keeping your chest up and black flat throughout (B). Lower them back to the ground in a hinging motion and repeat. Avoid excessive rounding in your lower back, keeping your form tight throughout. Don’t rush. In a race to build muscle, slow and steady wins.

2. Dumbbell Floor (or Bench) Press x 10-15 reps

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Lay flat on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body, pause here before explosively pressing back up. If you have a bench, use it.

3. Renegade Row x 10 (each side/ 20 total)

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Drop into a press-up position with your hands on your bells and midline tight (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side (each row equals one rep)

4. Jump Squats x 20

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Lean slightly forward as you squat (A), then explode up, jumping as high as you can (B). Cushion your landing with bent legs, then sink immediately back into another squat and repeat. Aim for the maximum possible height you can achieve on each and every rep, even if that means pausing for a quick breath. We’re looking to produce power here, not simply go through the motions.

DAY THREE (W38/D3)

As with day one and two, perform a thorough warm-up and work your way through as many rounds as possible in 30 minutes, recording your efforts for each movement.

1. Push-Up on Dumbbells x 10

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Assume a long arm plank position, with your core tight and hands below your shoulders stacked on top of your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

2. High Pull x 8-12 reps

dumbbell high pull

Stand tall with your dumbbells at your waist in front of your body. (A) Keeping your core tight, hinge forward slightly before explosively standing back upright and pulling the dumbbells up towards your chin, driving your elbows up and back (B). Slowly lower back down to your waist under complete control. Avoid simply ‘dropping’ your dumbbells back to your waist to build more muscle and avoid injury. If your dumbbells feel light, avoid the help from your hips and simply stand tall and pull the weights up to your chin.

3. Tempo Goblet Squats x 10

goblet squat

Hold a single dumbbell close to your chest (A). Sink your hips back and slowly, over a count of 4 seconds, descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up explosively. Repeat. Pay attention to that tempo, it matters.

4. Split Squat Jump x 20 reps (total)

split squat jump jumping lunge

Step one foot backward and sink into a deep lunge with your rear knee lightly touching the floor (A). Explode upward, jumping into the air and switching legs mid jump (B) to land in a lunge

mens health dumbbell club training plan
Headshot of Andrew Tracey

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.    

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.   

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.   

 You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.

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