The free 3-day dumbbell workout plan.
Three full-body sessions a week. Dumbbells only. Designed for guys getting back into it after time off — enough to feel strong again without living in the gym.
What’s Inside?
Free 3-Day Dumbbell Workout Plan for Men
3 follow-along workouts you can do at home or anywhere with a pair of dumbbells
The exact sets, reps, and tempo — no guesswork
A simple progression so you're stronger in week 3 than week 1
Swaps for tight schedules and cranky joints
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Where should I Send it?
Personalized training. Real results.
J2Fit delivers expert coaching, customized programs, and accountability to help you become the strongest version of yourself.
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