Dumbbell Only Workout: 5 Day Dumbbell Workout Split

This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
5
45-60 minutes
Bodyweight, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

So, you’ve completed the 3 day full body dumbbell only workout?

AND you’ve completed the 4 day upper/lower dumbbell only workout as a form of progression?

Well, you’ve asked for it and today I’m bringing you the next step in our dumbbell only workout series.

The following workout, for those who only have access to a set of dumbbells, is a 5 day per week program.

It can be performed by those who work out at home in their home gym, travel frequently and need a go-to program they can do at a hotel gym, or anyone really who prefers to use dumbbells over other implements at the gym.

Recommended: Need help building muscle? Take our Free Muscle Building Course

5 Day Dumbbell Workout Split Overview

The workout can be performed for up to 12 weeks.

After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment.

The program calls for you to work out 5 days per week. What days you decide to work out on are completely up to you. Just ensure that you incorporate 2 rest/active recovery days into your weekly schedule.

The goal of the program is to help you build muscle. Of course, if you’d rather use it to help aid in fat loss, that is completely fine too. Just be sure to adjust your caloric intake accordingly.

Keep rest periods right around the 45 second mark for this workout program.

If you have any other questions about this 5 day dumbbell only workout program, please be sure to leave them in the comment section below.

Day 1: Chest, Shoulders, & Triceps Dumbbell Workout

Exercise Sets Reps
Dumbbell Bench Press 5 8-10
Incline Dumbbell Bench Press 4 8-10
Dumbbell Floor Press 3 8-12
Standing Dumbbell Press 4 8-10
Dumbbell Lateral Raise 3 8-12
Dumbbell Tricep Kickback 3 8-12

Day 2: Legs & Core Dumbbell Workout

Exercise Sets Reps
Dumbbell Goblet Squat 4 8-10
Dumbbell Stiff Leg Deadlift 4 8-10
Dumbbell Rear Lunge 4 8-10 Each
Dumbbell Frog Squat 3 8-12
Dumbbell Calf Raise 4 20
Weighted Crunch 3 20
Side Planks 3 20 Secs Each

Day 3: Back & Biceps Dumbbell Workout

Exercise Sets Reps
Dumbbell Bent Over Row 4 8-12
Tripod Dumbbell Row 4 8-12 Each
Dumbbell Pullover 3 8-12
Reverse Grip Dumbbell Row 4 8-12
Dumbbell Bicep Curl 3 10-15
Dumbbell Hammer Curl 3 10-15

Day 4: Legs & Core Dumbbell Workout

Exercise Sets Reps
Dumbbell Squat 4 8-10
Dumbbell Deadlift 4 8-10
Dumbbell Split Squat 3 8-12 Each
Dumbbell Hip Thrust 4 10-15
Dumbbell Calf Raise 4 20
Dumbbell Side Bends 3 15 Each
Plank 3 20 Secs

Day 5: Complete Upper Body Dumbbell Workout

Exercise Sets Reps
One Arm Dumbbell Rows 4 8-10 Each
Dumbbell Arnold Press 4 8-10
Incline Dumbbell Bench Press 4 8-12
Chest Supported Dumbbell Row 3 8-12
Dumbbell Pinwheel Curl 2 8-12
Overhead Dumbbell Tricep Extension 3 8-12
Dumbbell Shrug 3 12-15

We’d love to hear your results from using this program. Please be sure to let us know how it goes in the comments!

Next Workout: 6 Day Dumbbell Only Workout Program

817 Comments+ Post Comment

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Posted Tue, 04/13/2021 - 12:00
AK

Anything you would recommend for abs? Is it okay to include few sets for abs in the end of each day?

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Posted Wed, 04/14/2021 - 09:34
Abigail_M&S
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Posted Tue, 04/13/2021 - 08:50
J S

Hi Josh - this is a great routine. Do you recommend adding a burn-out set (5 mins at 20% weight) at the end for an extra challenge? Thanks.

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Posted Tue, 04/13/2021 - 09:04
Abigail_M&S

Hey J S - it's best to follow the program as written.

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Posted Mon, 04/12/2021 - 17:03
Talon

I see this workout is 5 days of the week, can I do this 7 times a week or should I be giving my body time to rest?

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Posted Tue, 04/13/2021 - 09:02
Abigail_M&S

Hey Talon - with this program, you'll be working out 5 days per week with two rest days. Rest days are very important for muscle recovery and growth.

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Posted Mon, 04/12/2021 - 15:21
Bryce

How should we warm up before doing these workouts?

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Posted Tue, 04/13/2021 - 09:03
Abigail_M&S
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Posted Sun, 04/11/2021 - 17:59
Z

Hello! Thank you for this. For the two leg/quad days, am I able to replace two or three exercises with ones that *mainly* target glutes (not ones that target it as a secondary muscle)?

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Posted Mon, 04/12/2021 - 09:56
Abigail_M&S

Hey Z - yes you can

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Posted Sun, 04/11/2021 - 11:46
Randolph

Hey there, i have a resistance band and I was wondering if I could do some full body exercises using the resistance band during the rest day or is it detrimental to the workout?

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Posted Mon, 04/12/2021 - 09:34
Abigail_M&S

Hey Randolph - you can. Try to have at least one complete rest day per week.

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Posted Sat, 04/10/2021 - 08:02
David

What's the alternative of bench press?

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Posted Thu, 04/08/2021 - 06:15
Neelam Bhatia

What is an alternative to chest supported dumbbell row. I dont have bench at home.

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Posted Thu, 04/08/2021 - 09:57
Abigail_M&S

Hey Neelam - you can do bent over dumbbell rows

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Posted Thu, 04/08/2021 - 06:11
Neelam Bhatia

What is difference in workout program, when it is focussed on fat loss?

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Posted Thu, 04/08/2021 - 03:16
Harry Boczkowski

The bench I own cannot be adjusted to do incline dumbbell presses, so what should I do instead?

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Posted Thu, 04/08/2021 - 09:57
Abigail_M&S

Hey Harry - you can do close grip dumbbell bench press.

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Posted Tue, 04/06/2021 - 14:04
Timothy Rutherford

What or when is the appropriate time to increase Repetitions?

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Posted Wed, 04/07/2021 - 11:28
Abigail_M&S

Hey Timothy - the listed rep ranges give you freedom to change up your weight from week to week. For example, one week you could use a heavier weight for a 3x8. Then the next week you can lower the weight and do a 4x12.

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Posted Mon, 04/05/2021 - 22:31
Panni

Will these exercises give me a bigger chest?

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Posted Mon, 04/05/2021 - 18:16
Luis Gabriel

Hey. I'm interested in doing this program. Just have a quick question. So there are 6-7 exercises per day, and they should be done 3-5 sets per exercise. What's the best way to do it. Should I do all exercises at once, then rest 45 seconds, and so on. (total 3 rests of 45 seconds in the whole day) or do the first exercise once, rest 45 seconds, and then that same exercise for the second set, rest 45 seconds, then that same exercise for third set, rest 45 seconds, and then move to the next one.

Like, basically what's the correct structure of the workout?

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Posted Tue, 04/06/2021 - 09:56
Abigail_M&S

Hey Luis - you'll do all sets of one exercise before moving on to the next exercise. You'll rest 45-60 seconds in between each set of every exercise.

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Posted Fri, 04/02/2021 - 19:08
Filipe

How do I know how much I should be eating?
I’m 5’11 ft 137 lb.
I’ve been doing this workout for around 4 weeks.

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Posted Tue, 04/06/2021 - 09:55
Abigail_M&S

Hey Filipe - you can use our BMR calculator here: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Fri, 04/02/2021 - 07:57
Colleen

Hello! Looking for a new home workout routine. I'm not looking to bulk up - but more so tone my whole body as I'm a bit flabby (for lack of a better word). I'm 5'6, 134lb female. Would this be a good workout to get a slim, toned look? Or should I focus on more cardio to lose 10 lbs then tone? I do eat in a calorie deficit. Thanks!

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Posted Tue, 04/06/2021 - 09:55
Abigail_M&S

Hey Colleen - this workout paired with eating in a slight caloric deficit will help you reach your goals.

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Posted Tue, 03/30/2021 - 18:03
Eli

Hey, can I change Dumbbell Floor Press to Dumbbell Butterflies?

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Posted Wed, 03/31/2021 - 10:02
Abigail_M&S

Hey Eli - it's recommended to follow the program as written.

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Posted Tue, 03/30/2021 - 13:36
Kevin

I'm following a keto diet, High protein program, 5-11" was 224lbs now 213lbs
still have lots of belly fat, belly hanging over my belt big hips, big love handles want to get muscle but lose the fat. I have being working consistently for 2 months now. is this program right for me or what would be best workout program to follow, limited to equipment, only have dumbbells and a bench.

Thank you

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Posted Wed, 03/31/2021 - 10:03
Abigail_M&S

Hey Kevin - yes, this program can help you towards your goals. Remember, diet and eating in a caloric deficit is the biggest factor in losing fat.

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Posted Tue, 03/30/2021 - 13:24
Luke

Hey, I was wondering if this plan is a good way to lose weight while maintaining a calorie deficit?

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Posted Wed, 03/31/2021 - 10:01
Abigail_M&S

Hey Luke - yes this plan will help you towards your goals.

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Posted Wed, 03/31/2021 - 10:20
Abigail_M&S

You can do cardio 2-3 times per week after your workout.

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Posted Wed, 03/31/2021 - 10:22
Luke

Much appreciated!

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Posted Wed, 03/31/2021 - 10:06
Luke

Thanks! Also if you wouldn’t mind, on which days would you recommend a moderate intensity run? And before or after the workout?

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Posted Sat, 03/27/2021 - 16:05
Alessandro

Hey I’ve done this for 12 weeks now like it says, any tips on what I should do next?

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Posted Mon, 03/29/2021 - 10:03
Abigail_M&S

Hey Alessandro - you can repeat this program or move on to the 6 day dumbbell workout: https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout

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Posted Sat, 03/27/2021 - 15:28
Erik

I just completed this program is was incredible. Really great routines and the muscle development was noticeable (even the wife agrees!). I'm about to head on the road for 5 weeks and won't have access to the setup I have at home (dumbbells and bench primarily). Is there a routine you can recommend that I can do over the next 5 weeks to prevent losing my gains. I will have access to a variety of bands and a pull-up bar. Thanks in advance, this have been an incredible resource for me dunging the pandemic.

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Posted Mon, 03/29/2021 - 10:03
Abigail_M&S

Hey Erik - so glad you loved this program! Check out this bodyweight program: https://www.muscleandstrength.com/workouts/8-week-muscle-building-bodywe...

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Posted Sat, 03/27/2021 - 14:09
Steven

Hello, do you have any recommendations on how to add dips to this workout? Thank you!

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Posted Mon, 03/29/2021 - 10:01
Abigail_M&S

Hey Steven - you can add in dips on day 1 and day 5.

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Posted Thu, 03/25/2021 - 16:27
Steve

Workout looks good, but triceps and biceps don't see much action compared to back, chest and shoulders? Is 6 weekly sets for triceps and 8 weekly sets for biceps enough for maximum hypertrophy?

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Posted Wed, 03/24/2021 - 15:04
Steve Powers

Hi, I'm new to dumbbell-only and curious about the weight I should be lifting per exercise. Should I be near failure by the end of the last set?

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Posted Thu, 03/25/2021 - 09:46
Abigail_M&S

Hey Steve - you should have 1-2 reps left in the tank when you finish a set.

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Posted Wed, 03/24/2021 - 10:36
Nasser

can i change Incline Dumbbell Bench Press into Decline Dumbbell Bench Press on day 5..??

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Posted Thu, 03/25/2021 - 09:46
Abigail_M&S

Hey Nasser - yes you can.

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Posted Tue, 03/23/2021 - 16:46
Sbrebol

Hi, please, why pullover on a back and biceps exercises day?

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Posted Wed, 03/24/2021 - 09:57
Abigail_M&S

Hey Sbrebol - a dumbbell pullover can be used to target either your chest or your back depending on how you hold the dumbbell. In this program, it's used as a back exercise.

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Posted Tue, 03/23/2021 - 04:51
Justin

Hi again! I am asking this question in regards to the workout schedule itself. I have been doing this for a few weeks now, and although I have no problem completing the actual sessions at hand - I am wondering if mixing cardio and weight training weekly is a good idea, specifically 3 days cardio and 2-day weight training. Ideally, I would do cardio and weight training every day to compete with the 5-day weight training schedule so I can exercise each muscle group efficiently, but due to school and my tendency to always sleep late, I just don't have enough to do both cardio and weight training during the same day, since I heard it was unhealthy to do two workouts at the same time with less than 6 hours interval rest time. Is this a good idea, as my main concern is to simply lose weight, as well as maintain and build muscle in the process, but mostly the former. I am also doing a calorie deficit. For further information, I'm 14 years old, 5'5, and currently weigh around 72 kilograms, estimating around 18% to 22% body fat percentage.