3-Day Strength Starter

Start simple. Build strength. Stay consistent.

The Built by Brandon 3-Day Strength Starter is a beginner-friendly dumbbell program designed to give you a simple structure you can actually stick with.

You’ll get three complete strength workouts:

Day 1 — Upper Body

Day 2 — Lower Body

Day 3 — Total Body

Each workout includes a warm-up, strength work, cooldown, set-by-set tracking, and space for notes.

You can complete the three workouts once to get started or repeat the 3-day split for up to four weeks using the included tracker.

What you’ll need:

Dumbbells

Optional bench/chair

A little space to move

About 30–35 minutes per workout

Perfect for home or gym.

Free download from Built by Brandon.