3 Days – No Equipment – Muscle Gain Workout

Muscle Gain no Equipment

3 Days!

No Equipment!

Muscle Gain Workout

Your schedule is tight? No time to visit the gym? Well no problem; you can have a full body workout while using only dumbbells and your bodyweight. You can maximize your body strength and muscle gain without having to use specialized equipment and visit the gym daily. Just a 3 day workout per week and you will notice the difference yourself.

P.S.You must eat more than usual to maintain your bodyweight to pack on muscle mass. If you do not do this, you may add strength, but it will be very difficult to add muscle.

The workout:

You work out one day and leave the chance for your body to rest the following day. Let’s say if you work out on Monday, you rest your body on Tuesday and get back on track on Wednesday.


Full Body
Exercise Sets Reps
Dumbbell Squat 3 6-12
Dumbbell Bench Press 3 6-12
One Arm Dumbbell Row 3 6-12
Standing Dumbbell Curl 3 6-12
Two Arm Seated Dumbbell Extension 3 6-12
Sit Up 3 10-25
Full Body
Exercise Sets Reps
Dumbbell Step Up 3 6-12
Dumbbell Stiff Leg Deadlift 3 6-12
Seated Dumbbell Press 3 6-12
Standing One Leg Dumbbell Calf Raise 3 10-20
Dumbbell Shrug 3 10-15
Dumbbell Side Bends 3 10-15


Full Body
Exercise Sets Reps
Dumbbell Lunge 3 6-12
Dumbbell Floor Press 3 6-12
Wide Grip Pull Up 3 6-12
Standing Hammer Curl 3 6-12
Lying Dumbbell Extension 3 6-12
Lying Floor Leg Raise 3 10-25




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