Introduction
Welcome to the wackiest workout plan this side of the internet, where we’re diving headfirst into the land of lunges, squats, and protein shakes! At pureyoungwarrior.com, we’ve concocted a three-month workout plan that’s so comprehensive, even your biceps will be high-fiving each other. Let’s strap on our imaginary sweatbands and take this fitness rollercoaster for a spin!
3 different workouts one for the gym, just dumbbells and with no weights.
Notes:
-
Warm-Up Wisdom: Before each workout, give your limbs a little pep talk with a 5-10 minute light cardio routine. Think of it as their morning cup of Tea.
-
Rest like a Pro: Between sets, take a breather for 1-2 minutes. And between exercises, treat yourself to a 2-3 minute siesta. It’s like exercise and a power nap rolled into one!
-
Form: The Funky Dance of Fitness: Watch your form, buddy! No one wants to see a squat that looks like an interpretive dance move gone wrong.
-
Weight Whispers: As you get stronger, show your dumbbells who’s boss by increasing the weight. Just remember, they have feelings too!
-
Protein, Sleep, and You: Your muscles need more than just flexing – feed them right with a protein-packed diet and a cozy amount of sleep.
-
Fitness Guru SOS: If you’re feeling unsure, give a fitness pro a ring before embarking on this sweaty adventure.
-
Consistency is Queen: Stick to the plan like it’s your gym buddy who never cancels. Listen to your body, and adapt when needed. Now, let’s get this muscle-building carnival on the road!
Here's a basic 3-month beginner workout program to help you
normal side
Month 1 – Full Body Workouts:
- Day 1: Push-ups, Squats, Bent-over Rows, Plank (3 sets of 10-12 reps each)
- Day 2: Rest
- Day 3: Dumbbell Bench Press, Lunges, Lat Pulldowns, Russian Twists (3 sets of 10-12 reps each)
- Day 4: Rest
- Day 5: Bodyweight Dips, Leg Press, Seated Rows, Bicycle Crunches (3 sets of 10-12 reps each)
- Day 6: Rest
- Day 7: Rest
Month 2 – Split Routine:
- Day 1: Chest and Triceps (Bench Press, Tricep Dips, Push-ups)
- Day 2: Back and Biceps (Bent-over Rows, Lat Pulldowns, Bicep Curls)
- Day 3: Rest
- Day 4: Legs and Shoulders (Squats, Lunges, Shoulder Press)
- Day 5: Rest
- Day 6: Full Body (Deadlifts, Push-ups, Pull-ups)
- Day 7: Rest
Month 3 – Increased Intensity:
- Day 1: Chest (Incline Bench Press, Dumbbell Flyes)
- Day 2: Back (Pull-ups, Seated Cable Rows)
- Day 3: Rest
- Day 4: Legs (Squats, Leg Press, Romanian Deadlifts)
- Day 5: Shoulders and Arms (Military Press, Bicep Curls, Tricep Extensions)
- Day 6: Rest
- Day 7: Full Body (Deadlifts, Push-ups, Bodyweight Rows)
Fun side
Month 1 – Full Body Funkiness:
Day 1: Push-ups, squats, bent-over rows, and planks. It’s like a workout salad with a side of awesome sauce! 3 sets of 10-12 reps, and don’t forget to flex those eyebrow muscles for extra flair.
Day 2: Rest. Because even workout warriors need a siesta, and your muscles could use some beauty sleep.
Day 3: Dumbbell bench press, lunges, lat pulldowns, and Russian twists. Who knew exercising could feel like dancing at a bizarre gym party? 3 sets, 10-12 reps each. Don’t forget to twist and shout!
Day 4: Rest. Clearly, we’re taking this “rest day” business seriously. Catch up on your favorite Netflix show, or better yet, practice your plank in front of the TV.
Day 5: Bodyweight dips, leg press, seated rows, and bicycle crunches. It’s like orchestrating a circus act for your muscles. Cue the drumroll! 3 sets, 10-12 reps each.
Day 6: Rest. Yes, again. Go grab a smoothie, pat yourself on the back, and call it a day.
Day 7: Rest. You know the drill. Rest harder than a cat on a Sunday afternoon.
Month 2 – Split Routine Silliness:
Day 1: Chest and triceps are teaming up! Bench press, tricep dips, and push-ups. It’s like a superhero trio where gains are the superpower.
Day 2: Back and biceps are stepping into the ring! Bent-over rows, lat pulldowns, and bicep curls. If your muscles could talk, they’d be saying “tag team champions!”
Day 3: Rest. Because all this superhero action deserves a dramatic pause.
Day 4: Legs and shoulders – the dynamic duo! Squats, lunges, and shoulder presses. It’s like a high-stakes game of fitness chess, where your muscles are the knights.
Day 5: Rest. Let those muscles recuperate like they’re sipping cocktails by the pool.
Day 6: Full body frenzy! Deadlifts, push-ups, and pull-ups. It’s the fitness equivalent of a surprise party for your muscles.
Day 7: Rest. Oh look, it’s the rest police again. Time to throw a rest-party and invite all your sore muscles.
Month 3 – Intensity Insanity:
Day 1: Chest is stealing the spotlight with incline bench press and dumbbell flyes. Your muscles are going to feel like they’re auditioning for a superhero movie!
Day 2: Back muscles are making a grand entrance with pull-ups and seated cable rows. It’s like a dramatic opera, but with dumbbells.
Day 3: Rest. Your muscles have earned the right to nap like royalty.
Day 4: Legs are taking center stage with squats, leg press, and Romanian deadlifts. Your leg muscles might just start writing their own memoirs after this.
Day 5: Shoulders and arms are getting in on the action with military press, bicep curls, and tricep extensions. Flexing has never felt so intellectual!
Day 6: Rest. Time to recharge those muscle batteries – they’ve been working harder than your Wi-Fi router during a video call.
Day 7: Full body fireworks! Deadlifts, push-ups, and bodyweight rows. It’s like a grand finale for your fitness spectacular!
With Just Dumbbells
normal side
Month 1 – Full Body Workouts: Perform 3 sets of 10-12 reps for each exercise.
Day 1:
- Goblet Squats
- Dumbbell Bench Press
- Bent-over Rows
- Dumbbell Shoulder Press
- Plank
Day 2: Rest
Day 3:
- Lunges (each leg)
- Dumbbell Rows
- Dumbbell Bicep Curls
- Tricep Dips (using a stable surface)
- Russian Twists
Day 4: Rest
Day 5:
- Deadlifts (using both dumbbells)
- Dumbbell Chest Flyes
- Renegade Rows
- Lateral Raises
- Bicycle Crunches
Day 6: Rest
Day 7: Rest
Month 2 – Split Routine: Perform 3 sets of 8-10 reps for each exercise.
Day 1: Chest and Triceps:
- Dumbbell Bench Press
- Dumbbell Flyes
- Tricep Dips
- Overhead Tricep Extension
Day 2: Back and Biceps:
- Bent-over Rows
- Single-arm Dumbbell Rows
- Dumbbell Bicep Curls
- Hammer Curls
Day 3: Rest
Day 4: Legs and Shoulders:
- Goblet Squats
- Romanian Deadlifts
- Dumbbell Shoulder Press
- Lateral Raises
Day 5: Rest
Day 6: Full Body:
- Lunges (each leg)
- Dumbbell Rows
- Dumbbell Bicep Curls
- Tricep Dips
- Russian Twists
Day 7: Rest
Month 3 – Increased Intensity: Perform 3-4 sets of 6-8 reps for each exercise.
Day 1: Chest:
- Dumbbell Bench Press
- Incline Dumbbell Flyes
- Push-ups
Day 2: Back:
- Bent-over Rows
- Single-arm Dumbbell Rows
- Pull-ups (if possible)
Day 3: Rest
Day 4: Legs:
- Goblet Squats
- Romanian Deadlifts
- Lunges with Dumbbells
- Calf Raises
Day 5: Shoulders and Arms:
- Dumbbell Shoulder Press
- Lateral Raises
- Dumbbell Bicep Curls
- Tricep Dips
Day 6: Rest
Day 7: Full Body:
- Deadlifts
- Dumbbell Bench Press
- Bent-over Rows
- Dumbbell Shoulder Press
- Plank
Fun side
Dumbbell Delirium: Your 3-Month Journey to Buff-dom with Just Two Dumbbells!
Month 1 – Full Body Frolic:
Ladies and gentlemen, gather ’round for the spectacular show of strength, sweat, and… dumbbells? You heard right! In the grand arena of your living room, you shall conquer these iron buddies with style and grace. This month is all about 3 sets of 10-12 reps per exercise. Now, let the dumbbell dance begin!
Day 1:
- Goblet Squats: Squats, but with a side of fancy.
- Dumbbell Bench Press: Like hugging your dumbbells, but with a pump.
- Bent-over Rows: It’s the “I’m picking up my laundry” move, but cooler.
- Dumbbell Shoulder Press: Show those shoulders who’s boss!
- Plank: Channel your inner plank superhero.
Day 2: Rest. Because even dumbbells need a day off to catch their breath.
Day 3:
- Lunges (each leg): Take a step towards greatness. Twice.
- Dumbbell Rows: Your dumbbells are craving attention, give them some love.
- Dumbbell Bicep Curls: It’s like your biceps are getting a cozy little curling session.
- Tricep Dips (using a stable surface): Tricep dips, brought to you by furniture everywhere.
- Russian Twists: Who knew twists could be so deviously entertaining?
Day 4: Rest. Because you’re a pro at giving your muscles a day to chill.
Day 5:
- Deadlifts (using both dumbbells): It’s like picking up groceries, but with style.
- Dumbbell Chest Flyes: Your chest muscles are basically doing a bird impression.
- Renegade Rows: Dumbbell push-ups with a surprise twist – meet the row!
- Lateral Raises: Time to give those shoulders a taste of the limelight.
- Bicycle Crunches: You’re not riding a bike, but your abs are certainly pedaling!
Day 6: Rest. Your dumbbells are living their best life on the coffee table.
Day 7: Rest. Because Sundays are for relaxation and contemplating life’s deep questions, like “Why do dumbbells have such weird names?”
Month 2 – Split Routine Shenanigans:
Guess what? You’ve leveled up! Get ready to perform 3 sets of 8-10 reps for each exercise. It’s like you’ve been upgraded to the deluxe dumbbell package!
Day 1: Chest and Triceps:
- Dumbbell Bench Press: Like giving your chest a warm hug.
- Dumbbell Flyes: Your chest muscles are flying high!
- Tricep Dips: It’s a tricep party, and you’re the guest of honor.
- Overhead Tricep Extension: Because your triceps deserve a standing ovation.
Day 2: Back and Biceps:
- Bent-over Rows: You and your dumbbells are like old pals now.
- Single-arm Dumbbell Rows: One arm at a time, show your back some love.
- Dumbbell Bicep Curls: It’s like your biceps are doing the wave at a concert.
- Hammer Curls: Bicep curls, but with a twist – it’s a hammer twist!
Day 3: Rest. Your dumbbells are taking a mini-vacation before the next thrilling act.
Day 4: Legs and Shoulders:
- Goblet Squats: Your legs are lifting more than just your spirits.
- Romanian Deadlifts: Deadlifts with a dramatic Romanian flair!
- Dumbbell Shoulder Press: Those shoulders are about to press the “look at me” button.
- Lateral Raises: Time to spread those wings, shoulders!
Day 5: Rest. Dumbbells are in their resting chamber, dreaming of bench presses.
Day 6: Full Body Fiesta:
- Lunges (each leg): Your legs are taking a lunge towards their destiny.
- Dumbbell Rows: Rowing into the sunset with style.
- Dumbbell Bicep Curls: Because biceps need a little curl therapy.
- Tricep Dips: Your triceps are waving goodbye to weakness.
- Russian Twists: Twist and shout, your obliques are singing a happy tune!
Day 7: Rest. Rest is like the sidekick to your superhero dumbbells.
Month 3 – Intensity Insanity:
The grand finale is here! You’re on the home stretch with 3-4 sets of 6-8 reps per exercise. Hold onto those dumbbells, it’s about to get intense!
Day 1: Chest:
- Dumbbell Bench Press: Your chest is about to bench-press its own ego.
- Incline Dumbbell Flyes: Like a bird flying uphill – majestic and challenging.
- Push-ups: Because your chest needs a taste of the classic.
Day 2: Back:
- Bent-over Rows: Back muscles, time to shine and row!
- Single-arm Dumbbell Rows: Your back is getting personalized attention from your dumbbells.
- Pull-ups (if possible): You and your dumbbells might just become pull-up pros!
Day 3: Rest. A moment of silence for the sweat that’s been shed.
Day 4: Legs:
- Goblet Squats: It’s like your legs are lifting a goblet of strength.
- Romanian Deadlifts: Deadlifts with a touch of Romanian flair and sophistication.
- Lunges with Dumbbells: Walking lunges are now your cardio and strength secret.
- Calf Raises: Your calves are ready to reach new heights!
Day 5: Shoulders and Arms:
- Dumbbell Shoulder Press: Shoulders are about to go from “meh” to “wow”!
- Lateral Raises: Your shoulders are waving hello to a new level of burn.
- Dumbbell Bicep Curls: Biceps are curling in the name of gains.
- Tricep Dips: Triceps are giving a strong, triumphant salute!
Day 6: Rest. Rest like you’re preparing for a championship match.
Day 7: Full Body Fireworks:
- Deadlifts: It’s a finale, and your deadlifts are taking center stage.
- Dumbbell Bench Press: Chest, prepare for a final round of applause!
- Bent-over Rows: Rows are like the encore of your dumbbell journey.
- Dumbbell Shoulder Press: Shoulders, it’s time for a final press towards greatness.
- Plank: The grand finale of core strength!
There you have it, brave souls! A journey through the realms of dumbbells, sweat, and a lot of triumphs. Whether you’re goblet squatting or shoulder pressing, remember that every rep is a step towards the best version of you. So, flex those muscles, and let your dumbbells be your cheerleaders as you conquer each and every day. Embrace the grind, celebrate the gains, and may your dumbbells forever be a symbol of your dedication!
Here's a 3-month beginner workout plan that requires no equipment
Month 1 – Bodyweight Workouts: Perform 3 sets of 10-12 reps for each exercise.
Day 1:
- Push-ups
- Squats
- Plank
- Glute Bridges
- High Knees
Day 2: Rest
Day 3:
- Incline Push-ups (use a sturdy surface)
- Lunges (each leg)
- Russian Twists
- Superman
- Jumping Jacks
Day 4: Rest
Day 5:
- Diamond Push-ups
- Reverse Lunges (each leg)
- Bicycle Crunches
- Bird Dogs
- Mountain Climbers
Day 6: Rest
Day 7: Rest
Month 2 – Intensified Bodyweight Exercises: Perform 3 sets of 8-10 reps for each exercise.
Day 1: Chest and Triceps:
- Push-ups (can elevate feet for added challenge)
- Tricep Dips (using a sturdy surface)
- Plank with Shoulder Taps
- Glute Bridges (single leg)
Day 2: Back and Biceps:
- Wide Push-ups
- Superman with Arm Extension
- Close Grip Push-ups
- Reverse Snow Angels (lying face-down)
Day 3: Rest
Day 4: Legs and Shoulders:
- Bulgarian Split Squats (each leg)
- Pike Push-ups (using a sturdy surface)
- Wall Sit
- Pike Leg Lifts
Day 5: Rest
Day 6: Full Body:
- Decline Push-ups (feet elevated)
- Burpees
- Walking Lunges
- Plank with Leg Lift
- Mountain Climbers
Day 7: Rest
Month 3 – Increased Intensity: Perform 3-4 sets of 6-8 reps for each exercise.
Day 1: Chest:
- Archer Push-ups
- Decline Push-ups (feet elevated on an unstable surface)
- Diamond Push-ups (with hands close together)
- Explosive Push-ups
Day 2: Back:
- Pull-ups (if possible, use a sturdy horizontal bar)
- Superman Pulses
- Reverse Snow Angels (lying face-down on an unstable surface)
- Isometric Hold at Mid-Back Extension
Day 3: Rest
Day 4: Legs:
- Pistol Squats (each leg, use a sturdy surface for assistance if needed)
- Plyometric Lunges
- Wall Sit with Leg Lift
- Calf Raises
Day 5: Shoulders and Arms:
- Handstand Push-ups (use a wall for support)
- Tricep Dips (with legs elevated)
- Pike Push-ups (with feet elevated)
- Diamond Push-ups (with hands close together and feet elevated)
Day 6: Rest
Day 7: Full Body:
- Burpees (with a tuck jump)
- Spiderman Push-ups
- Jumping Lunges
- Plank with Arm Lift
- High Knees
Invisible Dumbbells, Visible Gains:
Month 1 – Bodyweight Bliss:
Day 1: Push-ups, squats, plank, glute bridges, and high knees. It’s a silent workout, but your muscles will still be screaming for joy!
Day 2: Rest. Because resting is the unsung hero of any great workout plan.
Day 3: Incline push-ups, lunges, Russian twists, superman, and jumping jacks. Your muscles might just start thinking they’re in a circus.
Day 4: Rest. It’s a holiday for your muscles, and they’re celebrating with a lazy brunch.
Day 5: Diamond push-ups, reverse lunges, bicycle crunches, bird dogs, and mountain climbers. Your muscles are going to feel like they joined a wacky fitness parade.
Day 6: Rest. Your muscles are taking a siesta that’s longer than a Sunday nap.
Day 7: Rest. Because, let’s face it, rest days are like the unicorn of the fitness world – magical and elusive.
Month 2 – Bodyweight Bonanza:
Day 1: Chest and triceps are rocking the stage with push-ups, tricep dips, plank with shoulder taps, and glute bridges. It’s like a dance party for your upper body!
Day 2: Back and biceps are joining the party with wide push-ups, superman with arm extension, close grip push-ups, and reverse snow angels. Your muscles are showing off their moves like they’re in a dance-off.
Day 3: Rest. Because even superheroes need a day off.
Day 4: Legs and shoulders are ready to rumble with Bulgarian split squats, pike push-ups, wall sits, and pike leg lifts. Your muscles are about to become the stars of a fitness circus that’s as entertaining as it is challenging!
Day 5: Rest. Your muscles are relaxing like they’ve just won a medal in a muscle Olympics.
Day 6: Full body fiesta! Lunges, dumbbell rows, dumbbell bicep curls, tricep dips, and Russian twists. It’s like a fitness carnival, and your muscles are the main attraction.
Day 7: Rest. Yes, another day of blissful nothingness for those hard-working muscles of yours.
Month 3 – Bodyweight Brilliance:
Day 1: Chest muscles are ready to conquer the world with archer push-ups, decline push-ups, diamond push-ups, and explosive push-ups. It’s like they’re starring in an action movie where gains are the plot twist!
Day 2: Back muscles are flexing their superhero powers with pull-ups, Superman pulses, reverse snow angels, and isometric holds. Your muscles might start asking for their own cape after this.
Day 3: Rest. Your muscles are channeling their inner sloth, and it’s a beautiful thing.
Day 4: Leg muscles are strutting their stuff with pistol squats, plyometric lunges, wall sits with leg lifts, and calf raises. Your legs might just become the new dance floor sensation!
Day 5: Shoulders and arms are turning heads with handstand push-ups, tricep dips with elevated legs, pike push-ups with elevated feet, and diamond push-ups with elevated feet. Flexing just reached a whole new level of sophistication!
Day 6: Rest. Time for your muscles to put their feet up and celebrate their hard work.
Day 7: Full body phenomenon! Burpees with a tuck jump, Spiderman push-ups, jumping lunges, plank with arm lift, and high knees. It’s like a fitness circus that’s ending with a standing ovation!
There you have it, fitness adventurers! A three-month workout plan that’s more entertaining than a stand-up comedy show at the gym. Whether you’re lifting dumbbells, your own bodyweight, or just taking a well-deserved rest, remember that the journey is as important as the gains. So, gear up, lace those imaginary sneakers, and get ready to embark on the craziest fitness adventure of your life. Flex on, and may your muscles be forever jolly!
If you want to pack on the muscle
If you are someone who…
struggles to gain muscle mass without adding pounds of unwanted body fat
Follows the traditional, old school mentality of “heavy weights” with compound movements
Spends countless hours on a treadmill hoping to burn off your belly fat
Is conflicting and complicated nutrition information
Is still struggling to sculpt that perfect body you desire and deserve
Then this is the place to go.