Printable Dumbbell Workout Chart
This printable 3-day dumbbell workout chart is for anyone who wants a simple full-body strength plan. It lists three training days with columns for Day, Exercise, Sets × reps, and Rest. The sheet includes moves such as goblet squat, bench or floor press, and one-arm row, each shown with the same set and rep range and rest period.
Free printable · PDF
- 1 page
- US Letter — choose “Fit to page” for A4
- PDF, 62 KB
Free for personal, family and classroom use.
Use it as a ready-to-follow workout plan for home or gym sessions. Print it and check off each exercise as you go, or keep the PDF open on your phone or tablet. It gives you a clear order for the day and makes it easy to stay on track without building a plan from scratch.
Good for
- Follow a simple 3-day strength routine
- Track dumbbell sets, reps, and rest
- Print for home or gym workouts
Tip: Print it single-sided and keep a pen nearby to mark completed sets.
4 files · PDF, XLSX, DOCX
Get every sheet: Dumbbell Workout Chart Pack
This sheet plus 3 more in one download, with the editable Excel and Word files. Printable 2-, 3-, 4- and 5-day dumbbell workout plans, a 12-week progress log, an exercise form-cue sheet and a weekly training calendar.
$3.00 USD, one-time 4 files · about $0.75 each
- Instant download
- 7-day refund
- Secure checkout by Stripe
7-day money-back guarantee. Full refund within 7 days of purchase, even after you download.
Printable Dumbbell Workout Chart
Printable Dumbbell Progress Log
Printable Dumbbell Form Cues