Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBodyweight, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download 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
1.9K Comments
I’m 53. Is this program too much for me. I’m just starting back to working out after about 8-9 years of not working out. Thanks
Hi John, I would suggest working your way back into slowly, but as long as you're generally healthy, you can do this program and see results.
I hope this helps!
Do you alternatives to this workout? I would like to change it up at every 4 or 6 weeks.
We have plenty for your consideration at the link below, Will. I hope this helps!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I prefer the exercises in this routine more than the 4 day but I am getting very tired exercising 5 days in a row. Could I combine or leave out some of the exercises in this routine to make it 4 days so I can have a rest day in between 2 sets of 2 days?
You can, Neil. I always suggest recovery when needed. So, do what you need to do so you can have the best workouts possible when you do train.
Thanks Roger, can you suggest how I structure things I.e. what exercises I need to keep and which I may not need to do and what days do I focus on which areas etc?
I would keep this simple myself and eliminate Day 5 completely. That takes you down to four days. Since you've already trained all the upper body muscles once, you can spare that. I do suggest keeping both leg days because the lower body can benefit from more volume.
Thank you, much appreciated.
Workout has been great so far! Just wondering on leg day 2 if you have a preference of doing all 8-10 lunge reps for one leg and then all 8-10 for the other or if alternating left-right is better. Thanks!
Completely up to you, David. Whichever suits you best will work. Can't go wrong!
Hi, I am a beginner excited to start this program. The problem is, I have an adjustable dumbell set, and if i want to be able to lift the weights I am comfortable with, my dumbells will have uneven plates on each side. Is there any way I can still follow this routine, and if so, how can I do so without risking any potential muscle gains.
Hi Keon, that is a unique one for me. I would say yes you can still do it by going lighter with weights that are even but focusing more on control and rep speed. Slower reps can still be challenging and provide muscle benefits as long as your nutrition and recovery are still on point.
I hope this helps!
Program looks great, Im going to be starting it today. Quick question, should I be completing all the sets for one excercise before moving on the next one? Or can I run through all of them and circle back? Like a superset
Hi Fabricio, you should start by doing all sets for one exercise before moving onto the next. Once you feel comfortable with the program, you could try supersets as a way to make it more intense and challenging. I hope this helps!
FYI - Day 4: Legs & Core Dumbbell Workout - Dumbbell Hip Thrust is missing video link.
Thank you, Edward. I will speak to the editors about adding one. The link below is for the barbell version. For the dumbbell version, place the dumbbells on yourself as you would a barbell. I hope this helps.
https://www.muscleandstrength.com/exercises/barbell-hip-thrust
how much time in between sets if any?
90-120 seconds, Joel. I hope this helps!
Hello team. Live your workouts and appreciate them all. I have been doing this one for more than the 12 weeks. I have done two other programs but really love this one as it challenges me.
My question is it ok to continue and up the weights?
Thank you in advance. Babs
Hi Babs, yes you can keep going. As long as you are seeing results, keep rolling with it. Once progress stalls, we have more options here for you.
Thank you so much for reading M&S!
Thanks Roger. Can you suggest some programs? I want 5 days, hand weights as i don’t go to the gym. I am focusing on toning strength and lossing weight. I am so for a walk after my weights every day so dont need cardio included in any program.
Babs
I would recommend checking this link out because many of our most popular workout programs are here on one page for you to check out.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Thinking about using this program but will i still see the same results as at the gym. Im willing to try this as Im a student and i need to save my money So i will be cancelling my gym membership. Do you believe this can help me as much as the gym ??
Hi Tyreece, there is no way to guarantee that this would provide the same results as a gym with machines and more training equipment, but I can say that you will see improvement with this program as long as nutrition and recovery are on point. If you are focusing on the budget, then this would be a solid option for you to work with.
I’ve been doing this workout for a bit now. Trying to get rid of live handles and shred a bit of weight. Any suggestions??
Nutrition and cardio is going to matter more when it comes to losing weight and getting leaner. This guide may help.
https://www.muscleandstrength.com/expert-guides/fat-loss
Can include forearm exercises in day 1 and day 3 workout routine
You can, Jul. What exercises do you have in mind?
Any work that you would recommend will be good
These are two that I like.
https://www.muscleandstrength.com/exercises/reverse-dumbbell-wrist-curl-...
https://www.muscleandstrength.com/exercises/seated-neutral-dumbbell-wris...
I've been doing your workout plan for several months now. But, I prefer hitting legs once a week rather than twice. What would you suggest as the best 'plug-and-play' replacement for that second leg day to keep the 5 day weekly volume balanced? Thanks!
Hi Edward, you could do extra core work in place of the second leg day. Although we actually feel it is best to keep the second leg day in.
Hi
I am new to this haven't excercised in 14 years i am 36 year old 6 feet tall and weight 93kg. Would this be perfect for me start over as i have vacation coming in 3 months and would like to start and also what weight dumbell should i start would it be better to keep the same weight for all the excercise and when should i increase the weight?
Thank you
Hi Mo, this would be a great one to use, and you should use dumbbells that vary based on your strength. Multiple weights will serve you better than one that is light for some muscles but heavy for others. Once you can do more reps than the recommended count, go heavier. I hope this helps!
So far, really liking this program after following it for about 2 weeks. It's a nice mix of increased volume for my mostly at-home workouts. I've made a few adjustments here and there that I think have helped me to increase strength and have led to more growth. On several days, I've decreased the reps to 6 while going a bit heavier, mainly because I'm strapped for time in the AM and this change hasn't seemed to be negative in any way. Also, on one of the leg days, I've swapped out d-bell squats for an equal # of leg presses on my Titan vertical leg press. Otherwise, running the prgm as-is and noticing some nice improvements.
Love the feedback, Alan. That kind of information could help another reader, and we appreciate you sharing it and being a part of the community here at M&S! Congrats on the improvements, and please keep us posted!
Great program to get me started this year. I started 1/5 at 38yrs old, 5’10”, weighing 214lbs. I am coming up to my 90 day mark and currently sitting at 191lbs. I did modify a few things since I own a BowFlex but 90% of the program was followed for 7 weeks. After 7 weeks I dropped the Thursday leg / core and let to a 4 day routine. Strength showed up relatively quick and I have outgrown my home equipment. Highly recommend this program, it’s easy to follow and with some consistency the results will arrive. It’s worth noting I adjusted my diet to 2100 calories with a protein intake of 180-200g daily while staying around 20-22% of calories coming from fats while the remaining energy were carbs. Ready to continue working, nearly back to a 34” waist while starting with 38”.
Let's go, Cory! Losing over 20 pounds in three months is incredible, and we appreciate you sharing your modifications as it can help others doing this program. Thank you so much for sharing and for reading M&S! Keep us posted!
Hello,
Any concerns if I were to start with the 2 curls (Bicep and Hammer) exercises rather than end with them on Day 3? I can only manage 6-8 reps and am hoping that doing these at the start of the routine, might help me get to the 10-15 rep count.
Thank you for your help.
Hi Andy, that isn't a bad idea. Hopefully it can help you get those reps up. Go for it.
Hello, thank you so much for this amazing resource. I (50 year old male, 6"3, 190lbs) am starting with this split with a pair of 25lb dumbbells.
It seems the routine is asking to keep the weights and volume (reps) the same for the duration of the program (12 weeks). Will it be ok if I start with 8 reps per set during Week 1 and increase 1-2 reps per set per week through week 3, then increase the weights by 2-3 lbs and start again with 8 reps to achieve progressive overload?
Also, any good alternative to DB Lateral Raise? I can never get to raise my arms beyond 45 degrees holding the 25lb DBs and would rather avoid having to swap out to lower weights only for this exercise.
Thank you,
Dan
Hi Dan, thanks for the kind words. Your idea for progressive overload is a great one, and you get a full endorsement from me. Go for it!
Unfortunately, when it comes to the side delts, DB Lateral Raises are the standard. You could swap the order so the lateral raises are at the end. That way, you do the same weight with everything else before reducing them. Outside of that, you could also buy smaller dumbbells for these. The only other option that may not require changing weight is to do single arm lateral raises so you can put more effort into lifting the weight on one side. Video below. I hope this helps!
https://www.muscleandstrength.com/exercises/one-arm-dumbbell-lateral-rai...
Hi Roger, thank you so much for the suggestions. I will definitely try the single hand DB lateral raises. Worst case, I will just bite the bullet and reduce the weights. Looking forward to a challenging but rewarding 12 weeks :)
Thank you so much for creating this work out routine.
I'm soon to be 65 years old man. In September of 2024 I had a heart attack. I attended cardiac rehab, however, they really didn't teach me much ... I've learned more on my own. This is my current routine, I started two weeks ago and I've already noticed an increase in energy levels, flexibility, and mobility.
Recently my primary care Dr diagnosed me with diastasis recti. Would you have any work out routines that target the transverse abdominal muscle? Any help or suggestions would be greatly appreciated. Thank you once again for sharing your knowledge.
We could likely have something for you here, Fred. https://www.muscleandstrength.com/workouts/abs
Glad you are already seeing results, and we appreciate you reading M&S. I hope this helps!
Diastasis Recti requires specific deep core work. Traditional crunches, sit ups, planks, etc will be a hard no. Anything that puts forward pressure on your abs, where you may see some doming is a no go until you heal that diastasis. I am aware that you are a man and I hope this recommendation doesn't freak you out but the work at Mommy Tummy Fix App specifically works diastasis recti from a certified physical therapy dr. Moms typically get diastasis recti, hence the name but this program was the onlything that helped me after having 4 babies and a 3 finger ab gap. I am not sure if the ab exercies on muscle and strength are the best way to help but I also have not dug through them to see. Search for diastasis recti specific ab rehab programs. You will not see crunches or situps in these programs. Those moves will make it worse. You will see moves such as heel slides, dead bugs, toe taps, bridges, etc. The focus is on the deep core contraction and posterior pelvic tilts. Wish you best!
Hey, I was wondering what should I do for warmups for each workout session
Hey Brandon, this could help. https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up
I started with the 4 day dumbbell only program and I’m getting to 12 weeks on the 5 day program. The results have been great. Can I just switch back and forth between the two? I don’t have time to go to the six day program.