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
1.3K Comments
hello! Im fairly fresh to dumbell workouts and I was wondering what excercices in this program focus the upperback? and are these enough to develop the upperback and traps more? Thanks in advice!
What's good, Mathew? The rows and pullovers are focusing on the upper back. Those and the shrugs should be plenty for you since you're new to dumbbell workouts.
Hello Roger, great program. I’m a beginner so apologies if this is a silly question. Should I be doing cardio as a warm up prior to each session? What would you suggest? I’ve recently lost 30kilos and have reached my goal weight, now wanting to focus on toning and building muscle.
Not a dumb question at all. 10 minutes of warm-up cardio would be great to prepare the body for a workout. Something that works the body such as battle rope, an elliptical with moving arms, or rowing would all be solid choices. Hope this helps!
Can I add flat fly's too the push day and dumbbell upright row too the pull day ??!!
Yes and yes, Andy.
Hello roger, I have a question. Why do you always reply at 8?
-John
Hello, John, just the time of day I have available. It was actually 8:30 to 9 pm this evening, though.
Hi,
What weight dumb bells should I be using?
For some exercises I can lift more weight than others,
is it ok to adjust the weight if I'm struggling (lifting too heavy)
Thanks
Use dumbbells that you can use to complete your set with proper form.
Yes, adjust the weight if you struggle.
Hope this helps!
Hello, I’ve just started doing these workouts about 2-3 days ago. Do you know when I will start to see some major changes?
Take pictures today, and then take more in six weeks. You should notice positive changes by that point.
Is this workout + diet + some cardio (prob.200mins per week) is enough to lose weight?
Sure is. I think this program will serve you well, Ben.
Hey thank you so much do you have any recommend supplements besides whey protein that I should take??
The program also suggests a multi and fish oil. If you're healthy and have no underlying allergies or issues, I also suggest CLA and L-Carnitine for fat loss, and essential amino acids to help maximize performance while training. If you want to take a preworkout, you certainly can, but I don't think it is absolutely necessary. M&S has all those bases covered in the store if you want to take care of that here.
Hey, thanks for the great work you're doing, my question is how do I choose the right weight for this workout? thanks.
Hi, Kim. Thanks for reading M&S! The best way is by trial and error. If you can do two or more reps than the program calls for, you went too light. If you can't get even two less than the plan calls for, you went too heavy. Use this as a guide as you try weights during the workouts. I hope this helps!
The questions are why we are here. Skipping rope would be better, but if walking is your only option, it beats nothing.
Thanks, you guys are the best this is very helpful. So if I choose to do rope jumping how long should it last, around 20 or 30 minutes.
20 should be plenty.
Great, thanks again. Now am ready to go
Thanks this makes a lot of sense, another question if you don't mind, can I superset some workouts to save time, and is it okay if I first do my cardio and do the weights after.
You can certainly superset for times sake. I suggest doing the weights first followed by cardio. Training with weights first can help deplete glycogen levels and burn calories, which means your cardio will be more likely to burn fat. If you do cardio first, your weight training session won't be as productive because you pretty much exhausted yourself with cardio. You won't be as strong, and your performance will suffer.
Thank you very much. Well, I guess now i have to disappoint my partner.and another thing, Is just walking okay after weights or skipping rope is better for about 20 minutes? Am sorry for asking too much
Aside from muscle growth, does this workout serve as strength training? Is there a tweak to it to better promote strength? Or does it work as is for strength? Thanks!
If you're able to train with heavier dumbbells, then you can use lower reps on the first two exercises if you like. That can help with strength goals.
Thank you! Have an awesome week!
What if you don’t have a bench? I do my workouts in the comfort of my own home. Wouldn’t have room for a bench even if I wanted to buy one. Is there a work around for those that require one?
For flat bench exercises, do them on the floor. For incline, lean your shoulders against a wall and keep your butt forward, or lie back against steps if you have them. Seated exercises can be done on a chair if it is strong enough to support you and the weight you're using.
Do I just perform the workout in order? For example, 5 sets of Dumbbell Bench Press THEN 4 Sets of Incline Dumbbell Bench Press? and so on?
Correct, Jamie.
How much cardio should i do, so i dont loose muscle?
You can do two or three sessions of moderate cardio for 20 minutes each. That should help you stay in cardio shape without losing muscle.
I've been doing this program for a week now, I've seen significant changes in the size and definition of my triceps and shoulders.
Is it fine if I add exercises relative to the days?
What are you wanting to add, Isaac?
In 8 weeks with this routine and healthy eating, I'm down 25lbs and feel better than I've felt since leaving the army. My blood pressure is no longer elevated and I'm sleeping through the night for the first time in years. My weight loss has slowed but not because I've plateaued. Rather because I'm packing on a ton of muscle. It's insane how well this has worked for me.
I have service related issues with my knees and back and it feels like this routine was created especially for me (a ton of focus on legs and back).
Thanks, seriously.
I’m gonna do this programme but what should I do about diet food wise to bulk what should I be eating
This should help you, Ross. Thanks for reading M&S!
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
If i do this workout consistently and follow it do you truly believe that i can build muscle and get toned with some cardio after the workout?
You will see positive results, Nathaniel. I don't know you or what you look like now, but if you do pictures today and again at the end, you should see a difference you'll be proud of, so long as your food and recovery are on point too.
Hello, I found your site and your plan and program for training throughout the week and I really like it
but i have one problem
my body digests food too fast and I'm hungry all the time and sometimes I can't get enough of chicken or similar things like for a diet, is there a problem if I eat a little unhealthy food here and there and I can't gain weight
And I eat large amounts of food more than 6 times a day
I am 6.4 feet tall
and I weigh 84KG
Splurging occasionally would be ok, but my suggestion would be to add fruits and protein shakes in to your meals.
When should I have my rest days? Any recommendations?
If you're a beginner, rest between days 2 and 3. Again between 5 and starting over.
If you're advanced, train five days in a row and take weekends off.
Hello, what program should I do after I accomplish this one?
Which is more important for you, Jenna, fat loss or building muscle? We all want both, but what is the priority?
The priority for me is fat loss! Thank you for a response Roger I appreciate it!
Sorry for my delay on this one, Jenna, but here you go!
https://www.muscleandstrength.com/workouts/12-week-fat-destroyer
I've been using this plan in my garage since December (8 months) consistently and have seen serious results. I realize working the same plan that long without variation isn't going to maximize performance, but this is the first time in my entire life (I'm in my early 40s) that I actually stuck with a strength training program so I'm not going to split hairs. I also like that this routine is easy to do even in the crappiest of hotel gyms (I travel for work) so I'm able to maintain consistency when I'm not at home.