This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
Workout Summary

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

Posted on: Wed, 09/01/2021 - 10:13

Hey guys. I started week 5 today. that's a great workout!
I was wondering, if it's a good idea to combine day 1 and 2 for example? today was my first day at the gym, I started the first weeks at home and 45 minutes felt kinda short and I had some energy left so I did some more reps for each exercise.

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Posted on: Wed, 09/08/2021 - 15:57

Hi, Bernard. Glad you like the workout. You can combine the workouts if you like, but monitor how you're feeling and recovering after. It could be too much work at once. If you feel extra soreness, tired, and feel like you're not prepared for the next session, then cut back and follow the plan as designed.

Posted on: Wed, 08/25/2021 - 15:46

What can i substitue for tricep kickback? irs really hard

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Posted on: Wed, 09/08/2021 - 15:56

Give close grip pushups a try instead. They are like normal pushups, but your hands are around shoulder-width apart. If you need to, start doing these with your knees on the floor until your strength increases.

Posted on: Mon, 08/23/2021 - 06:25

Is this workout also for women? I’m trying to get shredded but not look like a female bodybuilder. I just want to see muscles when I look in the mirror. I’ve been lifting for years but I don’t look it. I have 4 sets of dumbbells 5, 10, 15, 20

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Posted on: Wed, 09/08/2021 - 15:54

Hi, Anna. Yes, this workout can and will benefit women as well. Make the sets as challenging as you can with the weights you have. Once you feel you've advanced past this program, give this one a try.

Posted on: Sun, 08/22/2021 - 16:44

I play basketball everyday for 2-3 hours and workout 5 times a week. Should I reduce the volume of basketball to see significant gains or should I continue what I’m doing?

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Posted on: Wed, 09/08/2021 - 15:37

Hi, AJ. I would suggest skipping out on one or two basketball sessions a week. You certainly don't need to stop completely, though.

Posted on: Fri, 08/20/2021 - 18:43

Just finished my second week of this program. Seeing great results already so many thanks for this.
Been making sure to get enough sleep and cut out all alcohol and sugar intake as well. (Processed sugar)
Only gripe is the legs. I guess they are much further behind than my upper body (haven’t worked out in literally 20 years)
I could not walk for 4 days after doing the day 2 leg work out.
Will continue on with the program but have to modify the legs days to simpler exercises for now until they catch up as risking an injury would obviously be counter productive to my weight loss and muscle gains.
Thanks again!

Posted on: Mon, 08/16/2021 - 03:55

Is it okay to rest 1-2mins? between sets?

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Posted on: Mon, 08/16/2021 - 10:02

Ideally, you would keep rest periods right around 45 seconds for this workout program.

Colt Craig
Posted on: Fri, 08/13/2021 - 11:05

Started using this 5 day workout in April to help accelerate my weight loss. I lost 43 pounds in 7 months and at 36 years old I've never looked better. I'm not shredded because I still love carbs, but I couldn't be happier with how much this routine helped. Thanks!

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Posted on: Fri, 08/13/2021 - 11:12

Colt, that is amazing! We love hearing these testimonals. Keep up the great work :)

Posted on: Wed, 08/11/2021 - 08:58

Hi :)

Could I do only 1 leg day instead of 2? and if so, which are the most crucial excercises ?

Also - Is it okay to add dumbbell flys for more pectoral activation?

All the best :)

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Posted on: Fri, 08/13/2021 - 09:41


Adding dumbbell flys is fine. In regards to leg day exercises, it's honestly best to perform all exercises listed for maximum progress and results. Is time availability the issue for not wanting to hit legs 2x per week? If so, I'm happy to recommend other dumbbell-only programs that only require 3 or 4 days of working out! Please let us know.

Posted on: Tue, 08/10/2021 - 06:08

Can you increase the reps of the workout?

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Posted on: Tue, 08/10/2021 - 08:41

Joshua -

We recommend following the workout as written. Sets and reps included.

Posted on: Fri, 07/30/2021 - 09:32

I just finished week one of this program. I think the workouts are great. I’m transitioning from a long distance runner to a more strength focused routine. This seems like a great start. I’ll reply to this at the halfway point and once I’m complete.

Posted on: Thu, 07/29/2021 - 23:11

hi, whats a good alternative for incline dumbbell bench press and dumbbell bench press? (a exercise without a bench press)

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Posted on: Wed, 08/04/2021 - 20:22

Ismail -

For the incline dumbbell bench press, you can try a decline push-up (with your feet elevated on a higher surface). See the example video below:

For the dumbbell bench press, you can do a floor press. Check it out here:

Posted on: Thu, 07/29/2021 - 11:18

hi right now im 80kg in weight and 175 cm in heighttaking around 1200-1300 calories per day while doing this workout. My goal is fat loss and building muscle. Are the calories enough? And do you have any other advice? thanks !

David Martínez
Posted on: Tue, 08/10/2021 - 21:43

I recommend you eat more to maintain as much muscle as possible while cutting. A 500 cal deficit will do just that. There are plenty of calorie calculators, plug your data in on of them and experiment with the calories as theyre all estimates. Remember to consume at least 1 gram of protein per pound of bodyweight.good luck in your journey

Posted on: Tue, 07/27/2021 - 16:50

Dumbbell Pinwheel Curl 8-12 eacH?

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Posted on: Wed, 07/28/2021 - 08:43

Hey Bogdan - yes, 8-12 per side.

Posted on: Mon, 07/26/2021 - 02:00

What’s a good substitute for the dumbbell side bends?

Posted on: Thu, 07/22/2021 - 22:47

For the pinwheel curl, is it 12 reps each arm or 12 reps for both arms?

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Posted on: Fri, 07/23/2021 - 09:46

Hey Xander - 12 reps per arm

Sanjay Bhatt
Posted on: Wed, 07/21/2021 - 05:22

Hi, i am working out from 10 yrs and i am aged 48. i work out 5 day a week. lately i am doing push pull legs programme.which of your workout will suit me.pls guide me

Posted on: Fri, 07/09/2021 - 07:26

If lunges aren’t an option for me at this time would weighted squats, sumo and regular be a good substitute?

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Posted on: Mon, 07/12/2021 - 10:22

Hey B - yes, those are great options!

Kha Tu
Posted on: Wed, 07/07/2021 - 08:41

I don’t see the workout that focus the rear delta múcle in this program?

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Posted on: Wed, 07/07/2021 - 09:56

Hey Kha - rear delts aren't directly targeted in this program, however, they are indirectly targeted during some of the exercises.

Posted on: Wed, 06/30/2021 - 15:00

Im having some trouble with the back exercises. I've check led my form and have dropped the weight all the way down to 5 lbs and I can't feel anything in my back. I feel it only in my rear deltoids which also shake on the movement back to start position. Any solutions?

Posted on: Tue, 06/29/2021 - 21:58

Why is the dumbbell pullover in the back and biceps section when that is more of a chest workout?

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Posted on: Wed, 06/30/2021 - 09:53

Hey Rob - the dumbbell pullover can also be used as a back (lat) exercise.

Posted on: Tue, 06/29/2021 - 11:05

Hello, once I can comfortably complete an exercise at a certain weight, how much should I increase the weight by (is slowly going up in 2.5kg increments dangerous).

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Posted on: Wed, 06/30/2021 - 09:56

Hey John - you can increase the weight as you see fit. The weight you use should be one that you can move safely and with proper form for the given number of reps. You'll want 1-2 reps in the tank when you finish your set.

Posted on: Wed, 06/23/2021 - 04:04

Do we have to increase weight each set?

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Posted on: Wed, 06/23/2021 - 09:12

Hey Elijah - no, you'll use consistent weight across all sets.

Pedro Sanchez
Posted on: Sat, 06/19/2021 - 06:33

I do not have a bench. What can be done to substitute the exercises that require a bench?

Muhammad Hashir
Posted on: Wed, 07/07/2021 - 02:55

Hi Pedro Sanchez
You can use any table, or even u can use a hard surface sofa/sofa com bed if it provides enough space

Posted on: Fri, 06/11/2021 - 11:35

I want to do monday thru friday and take the weekend off would that work? or should i only take one day off?

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Posted on: Mon, 06/14/2021 - 10:36

Hey Troy - you can totally do Monday through Friday with the weekend off!

Posted on: Wed, 06/09/2021 - 20:44

I have been following this workout split for 9 weeks now and this is really helpful. I also do biking during the weekend, typically 1 hour each on Saturday and Sunday. Is this a lot and do you suggest any modifications? My goal is to build muscles but biking is fun :)

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Posted on: Fri, 06/11/2021 - 09:45

Hey Gopi - glad you're loving the program! You'll need to be eating in a caloric surplus to gain muscle.

Posted on: Fri, 06/04/2021 - 15:50

If we get the maximum reps of a exercise...we have to increase weight the next week...and then try to get anywhere between 8-12 reps and then get the maximum reps with that weight and then increase the weight and so on...right?

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Posted on: Tue, 06/08/2021 - 09:44

Hey Hope - that is correct.

Posted on: Fri, 06/04/2021 - 07:41

I eat 4 egg whites with onion and spinach a green tea two bottles of water and an apple for breakfast. I eat 4 oz of chicken a pickle two bottles of water a green tea and an apple for lunch, I repeat this same meal for dinner but substitute the apple for berries. I eat an apple and 30 grams of whey after exercising. Do you think that is a good meal plan to follow doing this program Abigail? I posted a question about how long I should wait before moving on to the next exercise for this program as well but it was never answered, I read in the notes 45 seconds between sets but i just wanted to clarify if that is the same rest time before moving on to the next exercises. Thanks for your time, keep up the hard work!

Posted on: Thu, 06/03/2021 - 23:57

I use to look bulky when doing 4day spit but now doing 5day my body does not look bulky .

Rob H
Posted on: Thu, 06/03/2021 - 12:44

Hi! I've been doing this 5 day workout for 12 weeks now. Going to the 6 day won't work for me right now. Can I modify the 5 day and continue?

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