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Workout Summary
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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.
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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 |
|---|---|---|
| 1. Dumbbell Bench Press | 5 | 8-10 |
| 2. Incline Dumbbell Bench Press | 4 | 8-10 |
| 3. Dumbbell Floor Press | 3 | 8-12 |
| 4. Standing Dumbbell Press | 4 | 8-10 |
| 5. Dumbbell Lateral Raise | 3 | 8-12 |
| 6. Dumbbell Tricep Kickback | 3 | 8-12 |
Day 2: Legs & Core Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Goblet Squat | 4 | 8-10 |
| 2. Dumbbell Stiff Leg Deadlift | 4 | 8-10 |
| 3. Dumbbell Rear Lunge | 4 | 8-10 Each |
| 4. Dumbbell Frog Squat | 3 | 8-12 |
| 5. Dumbbell Calf Raise | 4 | 20 |
| 6. Weighted Crunch | 3 | 20 |
| 7. Side Planks | 3 | 20 Secs Each |
Day 3: Back & Biceps Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Bent Over Row | 4 | 8-12 |
| 2. Tripod Dumbbell Row | 4 | 8-12 Each |
| 3. Dumbbell Pullover | 3 | 8-12 |
| 4. Reverse Grip Dumbbell Row | 4 | 8-12 |
| 5. Dumbbell Bicep Curl | 3 | 10-15 |
| 6. Dumbbell Hammer Curl | 3 | 10-15 |
Day 4: Legs & Core Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Squat | 4 | 8-10 |
| 2. Dumbbell Deadlift | 4 | 8-10 |
| 3. Dumbbell Split Squat | 3 | 8-12 Each |
| 4. Dumbbell Hip Thrust | 4 | 10-15 |
| 5. Dumbbell Calf Raise | 4 | 20 |
| 6. Dumbbell Side Bends | 3 | 15 Each |
| 7. Plank | 3 | 20 Secs |
Day 5: Complete Upper Body Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. One Arm Dumbbell Rows | 4 | 8-10 Each |
| 2. Dumbbell Arnold Press | 4 | 8-10 |
| 3. Incline Dumbbell Bench Press | 4 | 8-12 |
| 4. Chest Supported Dumbbell Row | 3 | 8-12 |
| 5. Dumbbell Pinwheel Curl | 2 | 8-12 |
| 6. Overhead Dumbbell Tricep Extension | 3 | 8-12 |
| 7. 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
448 Comments+ Post Comment
Can you please help me here with a doubt. I want to lose Weight. My goal is to lose fat and gain strength. I have been working out this plan for the past month, i can see difference in the upper body but by waist or weight is not reducing.
Can you please let me know if i can add walking like an hour or 10000 steps to the above plan, if so on what intervals should i do. I am planning to do it on everyday except Leg days! I am loving this program and i do not want to stop it now but my slow weight loss is demotivating me!
Planning on starting this workout. Will running (30 minutes, not intensive) before the workout be counterproductive to building muscle?
Hey Bamblini - we have an article that talks about just that! Check it out: https://www.muscleandstrength.com/articles/choosing-cardio-pre-post-workout
I have finished 12 weeks. I look better. I feel better.. I'm 65 kg now (from 75kgs) and look lean with my clothes on. My chest has slightly grown. But there is a layer of fat in my stomach and looks flabby. How to remove my belly fat using only dumbbells.
Hey Kris - Congrats on finishing the program! You can learn more about fat loss here: https://www.muscleandstrength.com/expert-guides/fat-loss
Is there / will there be a dumbbell hip thrust video / explanation / guide?
Nils - check these out:
https://www.muscleandstrength.com/exercises/barbell-hip-thrust
https://www.muscleandstrength.com/exercises/bodyweight-hip-thruster
Just wanted to say this is such a great resource. I am a very sedentary 36yo and took the opportunity being in iso to buy some dumbbells and finally gain some muscle. 2.5 weeks in on this program and I am already seeing results - feeling stronger, happier, and already looking to add some more equipment to my home gym.
This may be unrelated, but I'm going to introduce some cardio through a rowing machine. Would it matter if I rowed beforehand or after the workout? I was thinking before for about 20mins as a good warm-up?
Thanks!
Hey Rich - congratulations on taking the first step in your fitness journey. I'm glad to hear it's going well so far! As far as adding in cardio before or after a workout, check out this article: https://www.muscleandstrength.com/articles/choosing-cardio-pre-post-workout
Do i have to add cardio to this workout aswell if iam trying to lose fat Or should I just eat in a caloric deficit and do cardio on rest days?
Hey Tashi - we recommend following the workout as written for a few weeks to see how your body responds. After that, you can add in 30 minutes of cardio after your workouts if you see fit.
Dumbbell pullover is a chest exercise and it is given on day 03 which is for back and biceps?
Hey Ankur - the dumbbell pullover can be used to target either the back or chest. Here's an article that explains more: https://www.muscleandstrength.com/videos/dumbbell-pullover-back-or-chest...
I have a barbell, just don't have a rack, is it fine to switch some of the exercises for the barbell variant?
Ricardo - barbell substitutions are fine.
if i wanted to lose body fat doing this workout as i only have dumbbells and bench. how much cardio should id do a week and on what days or is there a different dumbell only get ripped plan
Hey Besty - our Dumbbell Only Home Or Gym Full Body Workout is great for those who have limited equipment. You can find that workout here: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-ful...
Hi friend! Hope this message find you well! My question would be this: i have, in addition to a pair of dumbbells, one of tose interchangeable bars for pull ups, dips and ab workout, attached to my wall. Any suggestion of what exercises add or exchange having that resource? I suposse adding pull ups, dips, chin ups or knee raises would be a great plus to this routine. Anyway, have a good one and thanks for your time!
Hey Lautaro - we recommend following the program as written. If you do want to exchange exercises, you could try exchanging the dumbbell tricep kickbacks with dips, the dumbbell pullover or row with pull-ups, and maybe adding in some leg/knee raises into the legs & core day.
Hey I’m new to this and I’m 114 pounds and I’m new to this so what should I start with
Anh - I'd suggest starting here:
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout - Our 3 day dumbbell only plan.
Or here:
https://www.muscleandstrength.com/workouts/3-day-workout-routine-and-die...
I started the 3day full body workout and will work up to this. I’m a 64 year old female and really need to tone and build muscle . Hoping this will get the results I am looking for. Did a moderate amount of weight training throughout my life so this appeals to me. Any suggestions as I move forward?
Hey Kathy - glad to hear you're back in the gym! Check out these articles on training after 40:
- https://www.muscleandstrength.com/workouts/training-older-athlete
- https://www.muscleandstrength.com/expert-guides/over-40-muscle-building
Couple of exercises require bench what can we do without bench or bench is a must
Hey Steve - a bench isn't a must but it is recommended. If you don't have a bench, you could exchange the bench-required exercises for movements that can be performed from the floor. For example, the incline press could be exchanged for a close grip dumbbell chest press from the floor. https://www.muscleandstrength.com/exercises/close-grip-dumbbell-press.html this video shows it on a bench, but the movement can also be performed on the floor.
I don’t have a incline bench...can you recommend a good alternative to dumbbell incline bench press?
Thanks,
Anand
Hey Anand - you could opt for close grip dumbbell press (https://www.muscleandstrength.com/exercises/close-grip-dumbbell-press.html).
Would it be a good idea to spend 30 minutes on cardio (I jump rope) on rest days?
Eliel - that shouldn't be a problem.
Hi there,
Can I gain mass and build muscle with this routine? I did the 4 day routine for 12 weeks, and wondered if using this routine I could gain mass.
After each week would it be best to increase the weight for progressive overload, or reps?
Cheers/
Hi Chris - Yes, you can gain mass and build muscle with this routine. As far as specifically looking to gain mass, your diet plays a large role in gaining muscle.
You can also increase the weight from week to week as long as it is a weight you can use safely and maintain proper form.
Do you recommend that you do each exercise back to back or do each exercise once then move to the next. For example, on day one - do the 5 sets of dumbbell bench press one after the other with 45 sec break in between each set. Or do one set of dumbbell bench press, 45 sec break, then move to the incline bench press, 45 sec break then dumbbell floor press ...and so on until you complete the recommended sets for each exercise?
Marc - we recommend completing the required set/reps for a given exercise ("back to back") before moving on to the next exercise.
Hi there,
I just completed the 4 Day Dumbbell Routine. Moving to 5 dumbbell routine. If I hit maximum 12 reps on an exercise. To progress the next week is it best to increase the weight, or the reps by 1/2.
Is this a good 12 week program for building mass?
P.S I would be doing this at home :)
Jimmy - if you can complete the required 12 reps per exercise, I would increase the weight used.
Hipthrust video?
Darren - check this out:
https://www.muscleandstrength.com/exercises/barbell-hip-thrust
Should I use dumbbells with different weights depending on the exercise Im doing? If so, which ones? Or should I use the same weight for every single exercise in the program? (In both cases, I will be obviously adding weight to progress).
Hey Andrew
You'll need different weights for different exercises. For example, you may be able to only curl 25lb dumbbells, but you can bench press 40lb dumbbells.
Hey I’m around 135-140 pounds never lower or high can this help me gain weight ?
Hey Andres
This would be a great program to help you. However, you're going to have to make sure your diet is in check and you're eating in a caloric surplus if you want to gain weight. You've gotta eat big to get big.
Hello,
I have a set of adjustable dumbbells that range from 1kg up to 10.8kg. . Im thinking about starting at 4kg and progressing from there. Will those weights be enough to build muscle for a 15 year old beginner using this program?
Hey Jeremy
That's a great start that will set you in the right direction. Just make sure you're paying attention to when the 10.8's start feeling light. You'll want to get something heavier for some of these exercises.
im 300ish lbs and uncomfortable eating a surplus, losing weight and gaining muscle with no program, if i did this and ate 1800 to 2000 calories a day but high protein would i gain no muscle lose muscle or hurt myself? thanks
Hey Joe
For losing weight you're going to want to remain in a caloric deficit. You've got the right idea keeping your protein up to help with muscle growth.
I find the legs and core day too easy, is it fine to increase the reps??
(Is it true that when you can do 12+ reps,you're working on muscle endurance and not hypertrophy??)
Great question!
You can slow down the rep speed to increase the difficulty before increasing the reps. If it's still too easy then you should get some heavier weights. The short answer to your endurance/hypertrophy question is yes. However, it's not like your muscles suddenly stop growing in size at 12 reps. Hypertrophy doesn't stop after 12 reps, but it does slow down pretty dramatically.
Should I do one set of one workout, then move on to the second one and do one set and then so on. Or should I complete all of he sets required in the first workout before going onto the next one?
Hey Nick
You'll complete all the sets for each exercise before moving onto the next.
10 weeks into this program now. I had reached my goal weight before I started, so was looking to largely recomp and balance out the saggier bits of my core. Mapped out my progress here: https://linksharing.samsungcloud.com/0O96hFUA9RvN
While I think my results have been subtle at best, I also find them more sustained. I've also been supplanting this workout with a regulated calorific intake (slight deficit) and regular cardio (cycling 200kms per week across 4-5 rides).
I found the routine to be perfect - it's concise enough to not be boring or too laborious, but has enough scope to push me when mixed with other workout avenues.