Saved plan
3-day plan, 45-minute sessions
A free 4-week 3-day strength plan built to get you measurably stronger. 3 sessions a week, 45-minute workouts, 10 exercises using dumbbells.
Goal
Days
Time
Kit
Lower Strength
45 min
- Goblet Squat4 × 5
- Romanian Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Upper Strength
45 min
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Single-Arm Dumbbell Row3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Full Body
45 min
- Goblet Squat4 × 5
- Bench Press3 × 8-10
- Romanian Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Like what you see? Create a free account and we'll build all 12 weeks around you.
Every change swaps to that plan's own permanent link, so any version you share reopens exactly as you left it.
Popular ready-made plans
Want all four weeks?
Create a free account and we'll extend this into a full block with progression and a deload.
Built with the free workout plan generator — plan ID strength-3d-45m-db.