Platesmith

Gym Confidence: Free Weights (3 day)

Learn the basic free-weight lifts with dumbbells before touching a barbell. Two workouts that alternate, three days a week, short and simple.

  • Beginner
  • 3 days a week
  • About 30 min
  • Dumbbells
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up. The 2 workouts rotate across your 3 training days, so each week starts where the last one finished.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Workout A

ExerciseSets × reps
Goblet Squat3 × 8-12
Dumbbell Bench Press3 × 8-12
Single-Arm Dumbbell Row3 × 8-12
Dead Bug2 × 8-12

Workout B

ExerciseSets × reps
Dumbbell RDL3 × 8-12
Seated Dumbbell Press3 × 8-12
Reverse Lunge2 × 8-12
Dumbbell Curl2 × 10-15

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General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.