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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!
Next Workout: 6 Day Dumbbell Only Workout Program
77 Comments+ Post Comment
You state “After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using”. Does that mean we stay at the same weight throughout the full 12 weeks or are we able to increase weight as exercises become to easier? Thanks for any clarification.
Hi Kaine,
It really depends on what you have access to. If you can and want to increase the weight used during the program, feel free to do so.
If you have to purchase your own dumbbells, you can utilize the same weight throughout and purchase heavier ones once completed.
So long as you are increasing the weight over time in the long-term, you'll see results.
Thank you for the quick reply. Love your articles.
Hi I notice there is only 1 exercise for calf the calf raises is that enough workout for your calfs or should you need more
Hi Gg,
Everyone will be different. If you feel you need additional Calf work, you're more than welcome to add it in.
Josh i'm going to following your 3 day program and working at it till i can eventually do the 4-5 day program ultimately. My question is, i cycle from work to home everyday (10 miles about 45min-1hr) and when i get home i'll be doing your program. Is this going to hinder my results and progress to the 5 day program?
Should i increase the amount of reps/weight to compensate? Whats your opinion?
Hi Deazle,
Absolutely not. It shouldn't hinder your results at all.
The only thing you may want to consider is the total amount of calories you consume based on your activity level and overall goals.
Hope this helps!
Sup Josh. When is it optimal to incorporate my rest days?
Hi Tom,
I would do Thurs and Sun.
Hey man i have a question. If my legs are still sore from day 2's workout and today is legs again, do i just do core for today? Or do i do lighter weight with less intensity for my legs?
Hi David,
It depends on the severity of muscle soreness. If you feel you're not recovered enough to perform the second workout, then yes - core work would be fine.
Hey,
I would like to know if there is any alternative exercise to incline dumbbell bech press because at my home i dont have a bench to be able to do that exercise! Thanks in advance.
Hi Alex,
Additional dumbbell bench press would be fine. If you're interested in hitting the upper chest, I'd recommend decline push ups.
Hope this helps!
Is it ok to increase weight with each preceeding set?? I.e. 2 to 3 kgs
Or doing with constant weight is more effective?
Hi Danish,
Yes, that is completely ok to do.
Hope this helps!
Or If you could suggest me any other program probably 5 days a week cause I am damn busy with my postgraduate studies
I want to gain weight I am 70 kg and 6 feet height. Is this exercise well suited for me? I had been doing full training venom program since 8 weeks. And I have got cuts and lean muscles (body tonesd) but unfortunately haven’t gained weight. I have ordered a total mass matrix protein, before this I was taling a normal whey protein.
Hi Danish,
Yes, this program can help you build muscle so long as you are in a calorie surplus and improving upon your workouts each week (i.e. increasing weight used).
Hi Danish,
For diets:
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Yes thank you so much thats what I want. My aim is to reach around 78kg from 70!
Any diet plans you recommend?
How can I adapt this split for a normal gym routine. I like the Push,Pull,Legs,Upper,Legs Hybrid. I prefer training 5 days. Have you all made a program like that yet? How would that alter volume, etc.
Hi Ryan,
Here ya go bro: https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout
Sorry, what I meant to say is can I replace these exercises with normal gym equipment (barbells, dumbbells, machines, cables, etc.) and make this a normal gym routine instead of a home one? I don't have time for a 6-day push/pull/legs, so I like the idea of a 5 day hybrid like you all have set up here, but I do train in a commercial gym. Also, can I follow the split like this instead, or would this cause recovery issues? I will also be adding rear delt training.
Day 1: Push
Day 2: Pull (And rear delts)
Day 3: Legs A
Day 4: Rest
Day 5: Upper
Day 6: Legs B
Day 7: Rest
Hi Ryan,
I gotcha - yes all of that would be fine to do.
Hope this helps!
Thank you so much!
I’m an expat living in a hotel for two years. I found both the 3- and 4-day routines to be a godsends as the hotel gym only has dumbbells and a cable machine. I just stared this plan and boy do I feel it. Any suggestions on how to use it in conjunction with a meal plan to drop the last and hardest five pounds of fat?
Hi Tony,
For diet tips, I'd recommend you:
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Do you recommend progressive sets or keeping the same weight for each set on each individual exercise?
Hi Trevor,
You can do either or based on your personal preferences.
Personally, I'd recommend starting with them the same and each week trying to increase the weight used on one set for each exercise.
Thanks Josh.
Hi Trevor,
You can do either or based on your personal preferences.
Personally, I'd recommend starting with them the same and each week trying to increase the weight used on one set for each exercise.
Hey I just wanted to ask I didn’t do the 3day or 4 day workouts but have done something almost identical before, pretty much my question is is it okay to get back into the gym doing this 5 day workout And if yes when would u incorporate HIIT and cardio as it want to start doing these also? Thanks
Hi Jai,
I'd still recommend starting with the 3 day and progressing appropriately. Sure, you can incorporate HIIT into any of these workouts.
Hi there. I'am wondering if you can find me a replacement for all the branch presses in Day 1 as my pects tend to bulk too much and I don't want that. Also, I run for half an hour twice a week on the treadmill. When can I do cardio during this program? Thanks in advance for answering my questions. Cheers
Hi Maha,
Any chest press variation will do the trick - I wouldn't say bulky pecs is a bad thing to be honest.
Sure, you can incorporate your runs into this program wherever you see fit. I'd recommend avoiding placing them the day prior to your leg workouts though.
if it's possible please add a video link for "dumbbell hip thrust"
the workout is awesome btw thanks a lot!!
Hi Jim,
We'll try to get that done.
how much muscle can i gain at the end of the program
will this workout help with fat loss too
Hi Hado,
Results will vary based on the individual and the lifestyle they lead outside of the gym.
Fat loss and muscle growth are conflicting goals unless you're a true beginner. If you're a beginner, yes.
I would like to see your opinion about this routine, i created this one 6 day split and hit each muscle group twice per week using only dumbbells.
Saturday: Chest & Triceps
1- Bench Press 4 x 12
2- Incline Bench Press. 4 x 12
3- Incline Fly 4 x 12
4- Floor Press. 4 x 12
5- Skullcrusher. 4 x 12
6- Standing Over Head Extension. 4 x 12
7- Dumbbell Tricep Kickback. 4 x 12
Sunday: Back & Biceps
1- One Arm Dumbbell Row. 4 x 12
2- Dumbbell Pullover. 4 x 13
3- Dumbbell Shrug. 4 x 12
4- Reverse Dumbbell Row. 4 x 12
5- Dumbbell Biceps Curl. 4 x 12
6- Preacher Curl. 4 x 12
7- Dumbbell Hammer Curl. 4 x 12
Monday: Legs & Shoulders
1- Goblet Squad. 4 x 12
2- Stiff Leg Deadlift. 4 x 12
3- Rear Lunge. 4 x 12
4- Plie Squad. 4 x 12
5- Calf Raises. 4 x 20
6- Shoulder press. 4 x 12
7- Lateral Raise. 4 x 12
8- Front Raise. 4 x 12
Tuesday: OFF ( 20 min. cardio )
Wednesday: Chest & Triceps
1- Incline Bench Press. 4 x 12
2- Bench Press. 4 x 12
3- Flat Fly. 4 x 12
4- Floor Press. 4 x 12
5- Skullcrusher. 4 x 12
6- Seated Tricep Extension. 4 x 12
7- Triceps Dips. 4 x 12
Thursday: Back & Biceps
1- Bent Over Row. 4 x 12
2- Dumbbell Pullover. 4 x 12
3- Reverse Row. 4 x 12
4- Upright Row. 4 x 12
5- Biceps Curl. 4 x 12
6- Concentration Curl. 4 x 12
7- Hammer Curl. 4 x 12
Friday: Legs & Shoulder
1- Squad. 4 x 12
2- Deadlift. 4 x 12
3- Split Squad. 3 x 12
4- Hip Thrust. 4 x 15
5- Calf Raises. 4 x 20
6- Arnold Press. 4 x 12
7- Lateral Raise. 4 x 12
8- Front Raise. 4 x 12
Hi Mohammaed.
Looks pretty solid to me! Thank you for sharing!
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.
https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout
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!