3-day intermediate home workout plan to lose fat
This 3-session weekly plan helps you lose fat while keeping your muscle, at home with one pair of dumbbells. Built for people with a few months of training: three varied full-body sessions.
Change my answersWeek 1, day by day
Full body A
≈ 38 minWarm-up (5 min)
- 2 minutes of brisk marching or high knees on the spot.
- 10 arm circles each way, then 10 hip circles.
- 10 slow bodyweight squats.
- 1 light set of your first exercise.
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Dumbbell squat
4 × 12 · rest 75 s
Hold a dumbbell in each hand at your sides, sit your hips back with a straight back and your heels down.
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Bent-over dumbbell row
4 × 12 · rest 60 s
Hinge forward with a flat back and pull the dumbbells to your navel, squeezing your shoulder blades.
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Feet-elevated push-ups
3 × 12 · rest 60 s
Feet on a chair, body aligned, lower with control and push up without sagging your back.
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Dumbbell Romanian deadlift
3 × 12 · rest 75 s
Keep a slight knee bend, push your hips back and slide the dumbbells down your thighs.
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Lateral raises
3 × 15 · rest 45 s
Keep a soft bend in your elbows and raise your arms to shoulder height without swinging.
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Plank
3 × 40 s · rest 45 s
On your forearms, body straight, abs tight, keep your hips from dropping.
Full body B
≈ 32 minSame warm-up as the first session.
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Dumbbell lunges
3 × 10 · rest 75 s
Take a long step forward, drop straight down, then push through your front foot to return.
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Standing dumbbell shoulder press
3 × 10 · rest 60 s
Stand tall with your abs tight and press the dumbbells overhead without arching your back.
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One-arm dumbbell row
3 × 12 · rest 60 s
One hand on a chair, back flat, pull your elbow toward your hip.
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Single-leg glute bridge
3 × 12 · rest 45 s
Extend one leg, lift your hips without twisting and lower with control.
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Dumbbell biceps curl
3 × 12 · rest 45 s
Keep your elbows by your sides and curl the dumbbells without swinging.
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Overhead dumbbell triceps extension
3 × 12 · rest 45 s
Hold one dumbbell with both hands behind your head and straighten your arms, elbows tucked in.
Full body C
≈ 32 minSame warm-up as the first session.
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Dumbbell reverse lunge
3 × 12 · rest 60 s
Step back far and lower your knee close to the floor without leaning forward.
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Dumbbell floor press
3 × 12 · rest 60 s
Lying on the floor, lower your elbows until they touch the ground, then press the dumbbells up.
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Neutral-grip bent-over dumbbell row
3 × 12 · rest 60 s
Hinge with a flat back, palms facing each other, and drive your elbows back along your sides.
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Towel hamstring curl
3 × 10 · rest 60 s
Hold a glute bridge with your heels on a towel, slide your feet out, then pull them back in without dropping your hips.
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Standing dumbbell calf raise
3 × 15 · rest 45 s
Rise onto your toes, pause at the top and lower slowly.
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Dead bug
3 × 12 · rest 45 s
Lie on your back and extend opposite arm and leg, keeping your lower back on the floor.
Weeks 2 to 4, adapted to you, are in Muskl.
14-day free trial.
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