The Busy Beginner Gains Plan: 3-Day Dumbbell Workout

Take the guesswork out of your workout plan and build real muscle and strength in just 3 hours a week-- no fancy equipment required. An effective, yet simple 3-day dumbbell strength plan for busy folks and beginners, created by a NASM Certified Personal Trainer & Fitness Instructor (IG: @mb.mv). This plan includes all the basics of building muscle in one place, so you don’t have to wonder if you’re doing it right!

What you get:

✔️ 3 unique, well rounded 45 minute workouts:

• Upper Body
• Lower Body
• Full Body

✔️ Detailed form guidance and cues

✔️ Pro tips on progressive overload + hypertrophy best practices

✔️ Nutrition basics to support your lifting

✔️ Realistic, empowering programming for everyday life

This guide is perfect for

• Beginners ready to start lifting

• Anyone short on time, but big on goals

•. Those working out at home or with minimal equipment

Whether you’re training at home or in the gym, these workouts are:

🧡 Simple to follow (no guesswork)

💪 Focused on progressive overload for real muscle gains

📝 Customizable & flexible based on strength level

🕒 Just 3 workouts a week (45 minutes or less)

💡 For personal use only. Please do not copy, repost, or share.

This guide is a result of hours of work, education, and creativity. Thank you for supporting small creators and respecting the work 🙏

*By downloading this guide, you will also get emails in the future about other tips and resources.

⚠️ Disclaimer

This program is intended for informational and educational purposes only and is designed for generally healthy individuals without known medical conditions, including but not limited to cardiovascular disease, joint injuries, or other physical limitations.

Always consult with a physician or qualified healthcare provider before beginning any new exercise program, especially if you have a history of medical conditions, injuries, or are currently taking medications.

By participating in this plan, you acknowledge and accept the risks of physical activity and agree that the creator is not liable for any injuries, health issues, or complications that may arise from following this program.

Listen to your body, prioritize safety, and modify exercises as needed. This guide does not replace professional, personalized medical or fitness advice.