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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.
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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 |
|---|---|---|
| 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
Anything you would recommend for abs? Is it okay to include few sets for abs in the end of each day?
Hey AK - check out this ab routine: https://www.muscleandstrength.com/workouts/core-destroyer-8-week-home-ab...
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.
Hey J S - it's best to follow the program as written.
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?
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.
How should we warm up before doing these workouts?
Hey Bryce - check out this article: https://www.muscleandstrength.com/articles/warming-up-for-dummies
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)?
Hey Z - yes you can
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?
Hey Randolph - you can. Try to have at least one complete rest day per week.
What's the alternative of bench press?
What is an alternative to chest supported dumbbell row. I dont have bench at home.
Hey Neelam - you can do bent over dumbbell rows
What is difference in workout program, when it is focussed on fat loss?
The bench I own cannot be adjusted to do incline dumbbell presses, so what should I do instead?
Hey Harry - you can do close grip dumbbell bench press.
What or when is the appropriate time to increase Repetitions?
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.
Will these exercises give me a bigger chest?
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?
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.
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.
Hey Filipe - you can use our BMR calculator here: https://www.muscleandstrength.com/tools/bmr-calculator
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!
Hey Colleen - this workout paired with eating in a slight caloric deficit will help you reach your goals.
Hey, can I change Dumbbell Floor Press to Dumbbell Butterflies?
Hey Eli - it's recommended to follow the program as written.
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
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.
Hey, I was wondering if this plan is a good way to lose weight while maintaining a calorie deficit?
Hey Luke - yes this plan will help you towards your goals.
You can do cardio 2-3 times per week after your workout.
Much appreciated!
Thanks! Also if you wouldn’t mind, on which days would you recommend a moderate intensity run? And before or after the workout?
Hey I’ve done this for 12 weeks now like it says, any tips on what I should do next?
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
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.
Hey Erik - so glad you loved this program! Check out this bodyweight program: https://www.muscleandstrength.com/workouts/8-week-muscle-building-bodywe...
Hello, do you have any recommendations on how to add dips to this workout? Thank you!
Hey Steven - you can add in dips on day 1 and day 5.
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?
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?
Hey Steve - you should have 1-2 reps left in the tank when you finish a set.
can i change Incline Dumbbell Bench Press into Decline Dumbbell Bench Press on day 5..??
Hey Nasser - yes you can.
Hi, please, why pullover on a back and biceps exercises day?
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.
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.