A 3-Day Workout Program for Building Muscles and Burning Fat

Welcome to the Dumbbell Club for Men's Health, where you'll find a new weekly plan to help you achieve a fitter and stronger body using just two dumbbells. If you want to catch up on previous weeks, click here, or you can dive right into our latest offering: week 20. Follow the program from here.

Here's what's new this week:

We are now entering the fourth and final week of our "density conditioning blocks" phase. We're finishing strong with three more sessions of "repeat and beat." This week, we'll refer back to our workout notes from week 18 to challenge ourselves and surpass our previous rep scores. This approach ensures that we continue to make progress in terms of building strength and adding muscle.

As in previous weeks, each workout will consist of a single 30-minute block. Your goal is to complete as many high-quality rounds as possible, taking necessary breaks to catch your breath and maintain proper form. Aim to beat your previous reps and rounds and push past your limits.

If this is your first week in the club or if you haven't recorded your scores before, simply perform as many high-quality reps as you can within the 30-minute window.

Every workout is designed to target your chest, back, shoulders, quads, hamstrings, along with pumping up your arms and providing a challenging conditioning effect that improves fitness and burns calories.

If your goal is to reduce body fat, this phase is perfect for you. When combined with a smart eating plan that creates a calorie deficit while providing enough energy for your training sessions, you'll start losing fat while preserving lean muscle and building explosive fitness.

Coach's tip: Keep track of your workouts using pen and paper and try to avoid getting distracted by Instagram between sets. Staying mindful of your breath and focusing on the upcoming reps will optimize your rest and maximize your gains.

On day one of week 20, after a thorough warm-up, grab your dumbbells and set a 30-minute countdown timer. Work your way through as many high-quality rounds of the following circuit as possible. Take breaks as needed to maintain form, but push yourself hard if you want to see results.

Upon completion of each round, take note of the number of repetitions performed for each movement, creating a continuous tally for the entirety of the workout.

Keep this record secure, as it will be referenced in the upcoming weeks.

1. Perform 15-20 repetitions of Front SquatsHoist your dumbbells onto the front of your shoulders (A). From this position, descend into a front squat by pushing your hips backward and bending your knees until your thighs are parallel to the ground (B). Then, explosively drive back up. Throughout the exercise, maintain a firm grip on the dumbbells and ensure an upright and strong torso.

2. Complete 10-15 repetitions of Bent-Over RowsAfter finishing your squats, lower your dumbbells to your sides and bend forward until your torso is nearly parallel to the ground. Allow the dumbbells to hang just below your knees (A). While maintaining a flat back, row both dumbbells toward your hips (B), squeeze your shoulder blades together, and gently lower them back to the starting position before repeating the movement.

3. Perform 8-12 repetitions of Push PressPhil Haynes - Hearst OwnedReturn the dumbbells to your shoulders, palms facing inward. Take a breath and engage your core muscles. (A) Dip at the knees and utilize your legs to assist in (B) pressing the dumbbells overhead. Lower the dumbbells back down to your shoulders in a controlled manner and repeat the exercise. If the weights feel too light, refrain from utilizing leg drive and instead focus on strict pressing solely from your shoulders.

4. Complete 20 Jump SquatsLean slightly forward as you lower into a squat position (A), then explosively jump upward, aiming for maximum height (B). Upon landing, absorb the impact by bending your knees and immediately transition into another squat. Repeat the movement while prioritizing power generation rather than simply going through the motions.

DAY TWO (W20/D2)

Similar to day one, engage in a comprehensive warm-up before progressing through as many sets as possible within a 30-minute timeframe. Take note of your performance for each exercise.

1. Perform 10-15 repetitions of Dumbbell DeadliftsPhil Haynes - Hearst OwnedPosition your dumbbells just outside of your feet on the floor. Bend down, maintaining a flat back and neutral spine, to grip the dumbbells. (A) Engage your lat muscles and stand upright by pushing the ground away with your feet. Keep your chest lifted and back straight throughout the movement. (B) Lower the dumbbells back to the ground in a controlled manner, maintaining proper form. Repeat the exercise while avoiding excessive rounding of the lower back. Remember that slower and steady pacing is key for muscle-building, so avoid rushing through the movements.

2. Complete 10-15 repetitions of Dumbbell Floor (or Bench) PressPhil Haynes - Hearst OwnedLie on your back with your knees bent and feet flat on the ground. Press the dumbbells above you, fully extending your elbows. (A) Slowly lower the dumbbells until your upper arms rest on the floor, close to your body (B). Pause briefly before explosively pressing the weights back up. If a bench is available, it can be utilized during this exercise.

3. Perform 10 Renegade Rows on each side (20 total)Assume a press-up position with your hands gripping the dumbbells and maintain a tight midsection. (A) Shift your weight onto your left hand and row the right dumbbell toward your hip. (B) Pause briefly, then lower the weight under control. Repeat the movement on your left side. Each completed row counts as one repetition.

4. Complete 10 Burpee Over ‘BellsPhil Haynes - Hearst OwnedPlace both dumbbells next to each other on the floor. Step back and descend into a press-up position, ensuring your chest touches the floor (A). Rise back up and powerfully jump over the dumbbells (B), utilizing your hips for maximum force. Upon landing, immediately drop back down to the floor and repeat the exercise. The use of dumbbells provides accountability for the height of each jump.

DAY THREE (W20/D3)

Begin your third day of training with a thorough warm-up, ensuring your body is prepared for the upcoming workout. Approach each exercise with intensity and focus, aiming to complete as many rounds as possible within a 30-minute time frame. Keep track of your progress for each movement, allowing yourself to see improvements over time.

1. Dumbbell Push-Up x 10

Assume a plank position, ensuring your body is aligned and stable. Place your hands on dumbbells, positioned beneath your shoulders. Lower yourself towards the ground by bending your elbows, keeping them close to your sides. Maintain control as you explosively push yourself back up.

2. Dynamic Pull-Up x 8-12 reps

Stand tall, holding dumbbells at waist level, in front of your body. Engage your core, slightly leaning forward before forcefully returning to an upright position. Simultaneously, pull the dumbbells towards your chin by raising your elbows and driving them backward. Lower the dumbbells back to your waist with control, avoiding any sudden drops. Focus on using your upper body strength rather than relying on assistance from your hips.

3. Controlled Goblet Squats x 10

Hold a single dumbbell close to your chest. Begin the movement by shifting your hips back and gradually lowering yourself into a squat. Make sure to maintain a slow and controlled descent, taking four seconds to reach the bottom position. At the lowest point of the squat, your elbows should be positioned between your knees. Push through your heels and explode back up, repeating the movement. Pay careful attention to the timing of each repetition, as it significantly impacts the exercise's effectiveness.

4. Alternating Split Squat Jumps x 20 reps (total)

Start by stepping one foot backwards and sinking into a deep lunge. Ensure the rear knee lightly touches the floor to maximize the range of motion. Generate power in your legs to explosively jump into the air, while simultaneously switching legs mid-air. Land in a lunge position and smoothly transition into the next repetition.

Remember to maintain proper form and technique throughout the entire workout. Focus on challenging yourself and pushing your limits, as this will lead to progress and improvement over time. Enjoy the journey towards a stronger and fitter version of yourself.