>>12034980Most programming for naturals gives Monday-Wednesday-Friday as workout days, so you have rest days in between and the weekend as well. Of course if you only have tiny dumbbells that's less relevant but if you want to move up then I recommend the channel Natural Hypertrophy on youtube.
As for nutrition, it is WAY more complicated than you think so I'll just say read books by a guy called Lyle MacDonald. They're short, well-written and packed full of information that breaks complex sports science into easily understandable chunks.
Don't feel like you have to get all this in one go though, fitness is something you understand after years of refining your approach.
