- 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
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
|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
|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|
|Side Planks||3||20 Secs Each|
Day 3: Back & Biceps Dumbbell Workout
|Dumbbell Bent Over Row||4||8-12|
|Tripod Dumbbell Row||4||8-12 Each|
|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
|Dumbbell Split Squat||3||8-12 Each|
|Dumbbell Hip Thrust||4||10-15|
|Dumbbell Calf Raise||4||20|
|Dumbbell Side Bends||3||15 Each|
Day 5: Complete Upper Body Dumbbell Workout
|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|
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