Glute workout plan at home with dumbbells: 3 days a week
Three full-body workouts a week for 8 weeks with dumbbells and an adjustable bench, for beginners, with the glutes trained first and given the most sets.
This home plan needs only dumbbells and an adjustable bench. The glutes come first every day: the goblet squat and the single-leg hip thrust on Monday, the dumbbell Romanian deadlift and Bulgarian split squats on Wednesday, the single-leg hip thrust again on Friday. Working one leg at a time doubles the load each side gets, so your dumbbells last longer before they get too light. The glutes get 12 sets a week, the hamstrings and quads 6 each. Each day also has a row and a press, so the back gets 9 sets a week and the shoulders and chest 4-6.5. Strength training works the same for women and men, so the plan suits anyone training glutes at home.
| Split | Days a week | Level | Weeks | Minutes | Sets a week | Equipment | In the app |
|---|---|---|---|---|---|---|---|
| Full body | 3 | Beginner | 8 | ≈35–45 | 44 | Dumbbells, Bodyweight, Adjustable bench | Dumbbells · 3 days · Glutes |
Track this plan for free in SmartWorkout
The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.
In the app: Plans → Dumbbells · 3 days · Glutes
Good fit if
- You train at home with dumbbells and an adjustable bench and want your glutes to grow most.
- You are new to strength training or coming back after a long break.
- You can train three times a week, about 35-45 minutes each time.
Take another plan if
- You train at a gym: the 3-day full body plan with glute and leg priority uses machines and the barbell squat.
- You have only one light pair of dumbbells: the plan needs dumbbells you can make heavier as you get stronger.
- You want the whole body trained evenly at home: take the 3-day dumbbell full body plan.
Weekly schedule
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Full Body A | Rest | Full Body B | Rest | Full Body C | Rest | Rest |
Missed a day? Do the next session in order: the app runs the sessions in sequence.
Keep a rest day between sessions if you can. If two sessions have to fall on consecutive days, make it A and B: they share no exercise.
The plan, week 1
Week 1 is calibration: pick a weight for the bottom of each range with one more rep in reserve than later. The RIR column shows week 1 → week 2 onwards; the grid below shows what changes in weeks 2-8.
Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.
What RIR means →How to read tempo →
| Exercise | Sets × reps | RIR | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| WUWarm-up sets | 2 × 8 | – | – | 1:00 | |
A Dumbbell Goblet Squat | 3 × 8–12 | 3 → 2 | 3-1-1-0 | 2:00 | Hold one dumbbell upright against your chest and sit down between your knees; pause for a second at the bottom. |
B Dumbbell Single Leg Hip Thrust | 3 × 8–12 | 3 → 2 | 2-0-1-1 | 1:30 | Upper back on the bench, the dumbbell on the hip of the working leg. Can't keep your balance yet? Rest the toes of the free foot lightly on the floor for the first weeks. |
C Dumbbell Lying Leg Curl | 3 × 10–15 | 3 → 2 | 3-0-1-0 | 1:30 | Lie face down on the bench and hold one dumbbell between your feet. Move slowly, three seconds down. |
D Dumbbell Neutral Grip Incline Bench Row | 3 × 8–12 | 3 → 2 | 3-0-1-1 | 2:00 | |
E Dumbbell Bench Press | 2 × 8–12 | 3 → 2 | 3-0-1-0 | 2:00 | |
F Dumbbell Lateral Raise | 2 × 12–20 | 3 → 2 | 2-0-1-1 | 1:00 |
16 working sets · ≈45 min
| Exercise | Sets × reps | RIR | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| WUWarm-up sets | 2 × 8 | – | – | 1:00 | |
A Dumbbell Romanian Deadlift | 3 × 8–12 | 3 → 2 | 3-1-1-0 | 2:00 | Hips back, knees soft, dumbbells close to your legs; lower until you feel a stretch in your hamstrings and stop before your back rounds. |
B Dumbbell Bulgarian Squat | 3 × 8–12 | 3 → 2 | 3-1-1-0 | 1:30 | Sets and reps are per leg. A slightly longer stance and a small forward lean shift the work toward the glutes. |
C Dumbbell Standing Calf Raises | 2 × 10–15 | 3 → 2 | 2-2-1-0 | 1:00 | |
D Dumbbell Bent Over Row | 3 × 8–12 | 3 → 2 | 2-0-1-1 | 1:30 | |
E Seated Dumbbell Shoulder Press | 2 × 8–12 | 3 → 2 | 3-0-1-0 | 2:00 |
13 working sets · ≈35 min
| Exercise | Sets × reps | RIR | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| WUWarm-up sets | 2 × 8 | – | – | 1:00 | |
| ADumbbell Single Leg Hip Thrust | 3 × 8–12 | 3 → 2 | 2-0-1-1 | 1:30 | Upper back on the bench, the dumbbell on the hip of the working leg. Can't keep your balance yet? Rest the toes of the free foot lightly on the floor for the first weeks. |
| BDumbbell Lying Leg Curl | 3 × 10–15 | 3 → 2 | 3-0-1-0 | 1:30 | Lie face down on the bench and hold one dumbbell between your feet. Move slowly, three seconds down. |
| CDumbbell Standing Calf Raises | 2 × 10–15 | 3 → 2 | 2-2-1-0 | 1:00 | |
| DDumbbell Neutral Grip Incline Bench Row | 3 × 8–12 | 3 → 2 | 3-0-1-1 | 2:00 | |
E Incline Dumbbell Bench Press | 2 × 8–12 | 3 → 2 | 3-0-1-0 | 2:00 | |
F Dumbbell Incline Rear Lateral T Raise | 2 × 12–20 | 3 → 2 | 2-0-1-1 | 1:00 |
15 working sets · ≈40 min
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Week by week
| W1 | W2 | W3 | W4 | W5 | W6 | W7 | W8 | |
|---|---|---|---|---|---|---|---|---|
| Phase | Calibration | Build | Build | Build | Build | Build | Build | Build |
| RIR | 3 | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
| Working sets | 44 | 44 | 44 | 44 | 44 | 44 | 44 | 44 |
| What to do | Find your weights | Reps, then weight | Reps, then weight | Reps, then weight | Reps, then weight | Reps, then weight | Reps, then weight | Reps, then weight |
| Done: Full Body A | ||||||||
| Done: Full Body B | ||||||||
| Done: Full Body C |
No planned deload: beginners recover between sessions at this volume. If two sessions in a row go backwards, take an easy week.
Saved only in this browser. The app keeps your weights and reps.
Worked example: Dumbbell Romanian Deadlift
Sample numbers of a simulated lifter, worked through with the manual rule on this page.
| Week | Weight | Reps per set | RIR | Next session |
|---|---|---|---|---|
| 1 | 16 kg | 8 · 8 · 8 | 3 | Calibration done: add reps |
| 2 | 16 kg | 9 · 9 · 9 | 3 | Add reps |
| 3 | 16 kg | 10 · 10 · 10 | 2 | Add reps |
| 4 | 16 kg | 11 · 11 · 11 | 2 | Add reps |
| 5 | 16 kg | 12 · 12 · 11 | 2 | Last sets catch up |
| 6 | 16 kg | 12 · 12 · 12 | 2 | All sets at the top: 18 kg |
| 7 | 18 kg | 9 · 9 · 9 | 3 | Add reps |
| 8 | 18 kg | 10 · 10 · 10 | 2 | Next run starts at 18 kg |
How to progress on this plan
The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.
- Dumbbell Goblet Squat 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
- Dumbbell Single Leg Hip Thrust 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 1 kg next session.
- Dumbbell Neutral Grip Incline Bench Row 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
- Dumbbell Bench Press 2 × 8–12 at RIR 2: when both sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
- Dumbbell Romanian Deadlift 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
- Dumbbell Bulgarian Squat 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2 kg next session.
- Isolation exercises (10–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
- The single-leg hip thrust is the main lift and comes twice a week with the same 3 × 8-12 per leg, so each session builds on the last one, whichever day it was.
- The lying leg curl and the incline bench row repeat on Monday and Friday, the calf raises on Wednesday and Friday, each with the same sets and reps, so they carry on from their last session.
- Single-leg work is counted per leg: finish one leg, then the other, then rest. When the next dumbbell is too big a jump, stay with yours and go 1-2 reps per leg above the range for a week or two.
- After week 8, run the plan again with week 1 as calibration: enter a week-8 set in the starting-weights calculator below.
What to do next session
| You logged | Next session |
|---|---|
| All sets at the top of the range with the planned reserve | One weight step up |
| Below the top, with the planned reserve | Same weight, +1 rep on the sets that allow it |
| One rep less in reserve than planned | Same weight and reps: repeat the session |
| Sets below the range, or RIR 0 when the target was 2 | Keep the weight; if sets fell below the range, one step down |
| No progress for 2 sessions | Check rest and honest RIR; after a 3rd session, about −10% and build back up |
Your starting weights
Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).
Weekly volume per muscle
Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.
- Chest4 · 2×/wk
- Back9 · 3×/wk
- Quadriceps6 · 2×/wk
- Hamstrings6 · 1×/wk
- Gluteus12 · 3×/wk
- Side delts4 · 2×/wk
- Rear delts6.5 · 1×/wk
- Biceps–
- Triceps2 · 0×/wk
- Front delts5 · 1×/wk
- Calves4 · 2×/wk
- Abs3 · 0×/wk
- Trapezius7 · 1×/wk
- Lower Back3 · 1×/wk
Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.
Substitutions
Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.
Adapt the plan
- Short on time
- Cut from the end, not the start: the lateral raise on Monday, the calf raises on Wednesday or Friday, or the rear-delt raise on Friday. Each saves about 4 minutes; keep the first three exercises of every day as written.
- Bulking or cutting
- Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.
- Bringing up one muscle
- The glutes already have priority here. To bring up one upper-body muscle, add 2 sets for it on a day that already trains it (about 4 minutes).
- Over 40
- Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.
The same plan in the app
The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:
A beginner full body (FBW) plan for home with glute priority: three workouts a week (Mon, Wed, Fri) with dumbbells and a bench only. Glutes get about 12 sets a week (single-leg hip thrust twice a week, goblet squat, Romanian deadlift, Bulgarian split squat), quads and hamstrings 6 each, the upper body fewer. The single-leg hip thrust keeps home dumbbells heavy enough for the glutes for longer. 8 weeks: week 1 is calibration (pick weights that leave 3 reps in reserve, RIR 3), weeks 2-8 at RIR 2. Progression: add reps first; once every set reaches the top of its range at the target RIR, take the next heavier dumbbells you have.
Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.
This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.
Track this plan for free in SmartWorkout
The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.
In the app: Plans → Dumbbells · 3 days · Glutes