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3-Day Home Dumbbell Muscle Building Plan (Knee-Friendly)

A week for a beginner at home with dumbbells who wants to build muscle: 3 workouts of 45 minutes (Mon full body, Wed full body, Fri full body). The generator left out exercises contraindicated for knee problems.

Goal
Muscle gain
Days per week
3 days
Minutes per workout
45 minutes
Split
Full body
Level
Beginner
Where
Home and outdoors

Monday — full body

≈ 44 min
Warm-up 4 exercises
  1. 90/90 Hip Switches

    2 × 15 s rest 15 s

  2. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  3. Arm Circles

    2 × 15 s rest 15 s

  4. Half-Kneeling Hip Flexor Rock

    2 × 15 s rest 15 s

Main work

  1. Dumbbell Single Leg Hip Thrust

    3 × 8 rest 2.5 min RPE 7

  2. Floor Press

    3 × 10 rest 90 s RPE 7.5

  3. Dumbbell Row Bilateral

    3 × 10 rest 90 s RPE 7.5

  4. Push-Up Wide

    3 × 10 rest 90 s RPE 7.5

  5. Dumbbell Row Unilateral

    3 × 10 rest 90 s RPE 7.5

Cool-down 2 exercises
  1. Kneeling Hip-Flexor Stretch

    2 × 15 s rest 15 s

  2. Seated Wrist Flexor Stretch

    2 × 15 s rest 15 s

Wednesday — full body

≈ 44 min
Warm-up 4 exercises
  1. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  2. 90/90 Hip Switches

    2 × 15 s rest 15 s

  3. Arm Circles

    2 × 15 s rest 15 s

  4. Standing Wall Shoulder Opening Stretch

    2 × 15 s rest 15 s

Main work

  1. Dumbbell Heels Elevated Hip Thrust

    3 × 8 rest 2.5 min RPE 7

  2. Standing Palms-In Dumbbell Press

    3 × 10 rest 90 s RPE 7.5

  3. Dumbbell Single Arm Upright Row

    3 × 10 rest 90 s RPE 7.5

  4. Push Up

    3 × 10 rest 90 s RPE 7.5

  5. Dumbbell Single Arm Row

    3 × 10 rest 90 s RPE 7.5

Cool-down 2 exercises
  1. Pigeon Glute Stretch

    2 × 15 s rest 15 s

  2. Overhead Lat Stretch

    2 × 15 s rest 15 s

Friday — full body

≈ 44 min
Warm-up 4 exercises
  1. Hip Circles

    2 × 15 s rest 15 s

  2. Seated Pelvic Tilt (Anterior / Posterior)

    2 × 15 s rest 15 s

  3. 90/90 Hip Switches

    2 × 15 s rest 15 s

  4. Half-Kneeling Hip Flexor Rock

    2 × 15 s rest 15 s

Main work

  1. Dumbbell Figure Four Heels Elevated Hip Thrust

    3 × 8 rest 2.5 min RPE 7

  2. Floor Press

    3 × 10 rest 90 s RPE 7.5

  3. Bent Over Two-Dumbbell Row Palms In

    3 × 10 rest 90 s RPE 7.5

  4. Front Raise And Pullover

    3 × 10 rest 90 s RPE 7.5

  5. Towel Doorframe Row

    3 × 10 rest 90 s RPE 7.5

Cool-down 2 exercises
  1. Cross-Body Shoulder Stretch

    2 × 15 s rest 15 s

  2. Kneeling Hip-Flexor Stretch

    2 × 15 s rest 15 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

  • Every workout trains the whole body: on 2–3 days a week each muscle gets worked more often than with a body-part split.
  • Reps: 5–20. The day's main lift sits near the bottom of the range, compounds at 8–12, isolation up to 20. Muscle grows from tension and sets taken close to failure.
  • Rest on the day's main lift is at least 2.5 min, so the next set goes with the same weight. Accessory exercises get shorter rest.
  • Effort is set on the RPE scale from 1 to 10. RPE 7–7.5 means roughly 2–3 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
  • For beginners the weeks follow a linear scheme: sets, reps and effort stay the same week to week. Technique and the habit come first.
  • The restriction from the questionnaire is a hard filter: exercises the catalogue marks as contraindicated never make it into the week.

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