This 30–40-minute routine is designed for intermediate exercisers to build strength, endurance, and power. Train three non-consecutive days per week (e.g., Monday, Wednesday, Friday) using dumbbells, a bench, and a mat (bodyweight alternatives included). Focus on proper form, rest 60–90 seconds between sets, and consult a doctor if needed. Increase weight or reps every 2–3 weeks for progression.
Day 1: Full-Body Strength Focus
Warm-Up (5 minutes)
- Dynamic stretches: Arm circles (30 seconds), leg swings (30 seconds per leg), high knees (1 minute).
- Light cardio: Jog in place or jumping jacks (2 minutes).
- Bodyweight squats (1 minute).
Main Workout (25–30 minutes)
- Dumbbell Goblet Squats: Hold a dumbbell at chest, squat until thighs are parallel, push through heels to stand. (Bodyweight: Bodyweight squats) 3 sets of 10–12 reps.
- Dumbbell Bench Press: Lie on a bench, press dumbbells up from chest, lower slowly. (Bodyweight: Push-ups) 3 sets of 10–12 reps.
- Single-Arm Dumbbell Rows: One hand/knee on bench, pull dumbbell to hip, switch sides. (Bodyweight: Superman hold, 3–5 seconds per rep) 3 sets of 10–12 reps per side.
- Plank with Shoulder Taps: In plank, tap one shoulder with opposite hand, alternate while keeping hips stable. 3 sets of 20 taps (10 per side).
- Dumbbell Deadlifts: Hinge at hips, lower dumbbells toward floor, keep back straight. (Bodyweight: Glute bridges) 3 sets of 10–12 reps.
Cool-Down (5 minutes)
- Quad stretch (30 seconds per leg), chest opener (30 seconds), seated hamstring stretch (1 minute).
- Deep breathing (1–2 minutes).
Day 2: Full-Body Endurance Focus
Warm-Up (5 minutes)
- Dynamic stretches: Torso twists (30 seconds), walking lunges (1 minute).
- Light cardio: High knees or butt kicks (2 minutes).
- Arm swings (1 minute).
Main Workout (25–30 minutes)
- Dumbbell Thrusters: Hold dumbbells at shoulders, squat, then press overhead as you stand. (Bodyweight: Jump squats) 4 sets of 10–12 reps.
- Incline Push-Ups: Hands on a bench, perform push-ups with controlled tempo. (Modify: On knees) 3 sets of 12–15 reps.
- Dumbbell Lateral Raises: Raise dumbbells to shoulder height, lower slowly. (Bodyweight: Arm circles, 30 seconds forward/backward per set) 3 sets of 12–15 reps.
- Bicycle Crunches: Lie on back, touch elbow to opposite knee, alternate. 3 sets of 20 reps (10 per side).
- Mountain Climbers: In plank, rapidly alternate knees to chest. 3 sets of 30 seconds.
Cool-Down (5 minutes)
- Cat-cow stretch (1 minute), side lunge stretch (30 seconds per side), shoulder stretch (30 seconds per side).
- Deep breathing (1–2 minutes).
Day 3: Full-Body Power Focus
Warm-Up (5 minutes)
- Dynamic stretches: Leg swings (30 seconds per leg), arm circles (30 seconds).
- Light cardio: Jumping jacks or jog in place (2 minutes).
- Bodyweight lunges (1 minute).
Main Workout (25–30 minutes)
- Dumbbell Split Squats: Step one foot forward, hold dumbbells, lower back knee toward ground, push up, switch sides. (Bodyweight: Stationary lunges) 3 sets of 10–12 reps per side.
- Dumbbell Overhead Press: Press dumbbells overhead from shoulder height, lower slowly. (Bodyweight: Pike push-ups) 3 sets of 10–12 reps.
- Bent-Over Dumbbell Rows: Hinge at hips, pull dumbbells to hips with both arms. (Bodyweight: Reverse snow angels) 3 sets of 10–12 reps.
- Russian Twists: Sit, lean back, rotate a dumbbell side to side. (Bodyweight: No weight) 3 sets of 20 reps (10 per side).
- Burpees: Squat, jump to plank, push-up, jump back, leap up. (Modify: Step back) 3 sets of 10–12 reps.
Cool-Down (5 minutes)
- Hamstring stretch (30 seconds per leg), triceps stretch (30 seconds per arm), spinal twist (30 seconds per side).
- Deep breathing (1–2 minutes).
Tips for Success
- Form First: Prioritize technique to avoid injury. Watch videos or consult a trainer if unsure.
- Progression: Increase weight or reps as exercises feel easier (last 2–3 reps should be challenging).
- Nutrition: Pair with a balanced diet to support recovery.
- Hydration: Drink water before, during, and after workouts.
- Rest: Take at least one rest day between sessions; try light walking or yoga on off days.
- Tracking: Log reps, weights, and progress to stay motivated.