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Workout Summary
Download WorkoutWorkout 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.
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!
Coming Soon: 6 Day Dumbbell Only Workout Program
35 Comments+ Post Comment
Hello,
I like the lay out of your workout and wanted to get your opinion. I have been doing dumbbell workouts for a year now. I have done legs like you have laid out Tuesdays and Thurdays. On m/w/f if have been doing 4 different movements per body part.
Example Tricep Kickback
skull crusher
dips bench
overhead extension
so i would mix up chest shoulders back tris and bis
Would your lay out be a better solution and adding in some cardio like rowing I wanted to see if what i am doing it to much for the body easy for a beginner to go overboard
Thank you
Hi Jerry,
I like the layout of this program as well.. It allows your body plenty of time to recover while ensuring none of the training sessions go on for too long.
That's not to say what you're doing isn't right for you. It does depend on how many sets you're doing, but generally, I wouldn't recommend 4 exercises for smaller body parts. The goal should be to stimulate the muscle and move on to the next one. But that's just my personal philosophy.
I think you could see some nice gains from this program with some added cardio.
Hope this helps!
Thank you for the follow up. I look forward to following your plan and will let you know how i progress. have a great day.
When exactly you will post 6 day split using Dumbbell?
Hi Mohammed,
It will be published on December 17th.
I don't see any rear delt workouts in the chest shoulder tricep workout in day1 can i put a rear delt workout in the program
Hi Nathan,
Sure - feel free to add in rear delt work where you see fit.
Hi, I’m about to start this program on Monday. I didn’t see any cardio associated with this workout. Can I incorporate 10-30 mins of cardio before each workout? Thanks!
Hi Jorge,
Yes! Absolutely!
Hey Josh, I didn't do the 3 and 4 days workouts you have mentioned. Do you think Is this program ok to start for someone who wants to build muscle?
-26 Years old -67 KG
Hi Mo,
Yes, but I'd definitely recommend starting with the 3 and 4 days first. This will give you a good baseline and then you can progress into a higher weekly training frequency.
Hope this helps!
I started the program today. I enjoyed the feel of it. I’m looking forward to see the results I get
Hi Louie,
Awesome! Best of luck! Keep us posted!
Do i left heavy weights for this volume
Hi Nathan,
Pick weights that are challenging for the prescribed rep ranges.
Hope this helps!
Hi Nathan,
If you fail at 8 reps, try to progress in reps the following weeks until you're performing the prescribed rep ranges.
So if i feel failure to the 8 rep do i challenge myself to reach to 12 reps
After 12 weeks should i increase the sets or reps or just keep doing the same volume
Hi Nathan,
After 12 weeks you still plan on performing this program, you can either increase the sets, reps, or weight used to progress further.
Alternatively, I have a 6 day dumbbell only workout coming out next month that you can progress to as well.
Hope this helps!
Hi!
Great schedule. Been doing it for 2 weeks now with good results. Any suggestions about what would be a good follow up workout after 5 weeks?
Hi GVL,
You can continue using this program. We'll also have a 6 day program for this series published next month.
Hey Josh,
I am 26 years old male 6'2'' and I recently lost a bunch of weight (went from 245lbs to 187bs) and sitting at about 19.5% BF. I am currently eating roughly 1700/1900 calories a day. I eat half a cup of oatmeal with apples/raisins and cinnamon in the morning with a scoop of protein powder. 2 cups of chickens 1 cup of starch (sweet potatoes and parsnips) and 1.5 cups of broccoli for lunch and dinner.
Do you think this is enough calories to continue reducing my BF % while gaining some muscles? (I am not looking to bulk up more of a leaner look).
Thanks for your help and program!
Hi Freddy,
Depending on how long you've been dieting and how strong you think your will power may be, I'd actually recommend a reverse diet for a month or two if your goal is to build lean muscle. This will help reset your metabolism and assist you in achieving those lower levels of body fat when you begin to eat in a deficit again.
The lean muscle growth, while it may appear as weight gain on the scale, will result in that leaner look you're seeking as well.
https://www.muscleandstrength.com/articles/reverse-dieting-long-term-fat...
https://www.muscleandstrength.com/articles/9-hacks-to-being-successful-w...
Hope this helps!
Hey Josh,
I've done both the 3-day full body dumbbell only workout & 4 day upper/lower dumbbell only workout and enjoyed them and start this one yeseterday, what are your thoughts on doing it 5 days straight M-F and taking the weekend off? Thanks.
Hi jSully,
That's awesome man! Congrats on making it through the first 2 workouts! Yep, you can move into this one and perform it 5 days straight.
6 day dumbbell only coming soon!
Hope this helps!
Hello!
Should I reduce the number of sets, reps or exercises to make it fit around 40 minutes of training?
Hi Lucas,
Sure - you can do that if need be.
Hope this helps!
Hi even though this is a dumbbell workout,can one incorporate barbells and or machines to substitute some of the exercises.
Hi Chris,
Sure - this program is simply a template. Feel free to alter it however you see fit.
Should I cycle through each different excercise before starting my second set or do excercise no. 1, all sets, and then move onto excercise 2?
Hi Nick,
You can do either or depending on your goals. For more of a muscle building goal, do each set before moving on to the next exercises. For more of a fat building goal - perform as a circuit.
Hope this helps!
how could you adapt this 5 day program into a 3 day program
Hi Ron,
Use this one: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
Hope this helps!
Thank you so much.
Actually i have started a workout “dumbbell 6 days” 3 or 4 weeks ago and now i want to change to this workout, is it ok?
And what do you suggest about resting days? can i perform abs workout or cardio or even HIIT ?
Hi Mohammed,
You're welcome! Thank you for checking out the program and giving it a shot. Yes, that is absolutely ok to do.
Take your rest days as needed. Personally, I'd go with after day 3 and day 5. Sure, you can incorporate abs and cardio into the program where you see fit if you feel it is necessary to accomplish your goals. HIIT can be performed on any day of the week that isn't directly before a leg day.
Hope this helps!