Dumbbell Only Workout: 5 Day Dumbbell Workout Split

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

Build Muscle
Split
Intermediate
12 weeks
5
45-60 minutes
Bodyweight, Dumbbells
Male & Female
download pdfDownload 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.

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
1. Dumbbell Bench Press 5 8-10
2. Incline Dumbbell Bench Press 4 8-10
3. Dumbbell Floor Press 3 8-12
4. Standing Dumbbell Press 4 8-10
5. Dumbbell Lateral Raise 3 8-12
6. Dumbbell Tricep Kickback 3 8-12

Day 2: Legs & Core Dumbbell Workout

Exercise Sets Reps
1. Dumbbell Goblet Squat 4 8-10
2. Dumbbell Stiff Leg Deadlift 4 8-10
3. Dumbbell Rear Lunge 4 8-10 Each
4. Dumbbell Frog Squat 3 8-12
5. Dumbbell Calf Raise 4 20
6. Weighted Crunch 3 20
7. Side Planks 3 20 Secs Each

Day 3: Back & Biceps Dumbbell Workout

Exercise Sets Reps
1. Dumbbell Bent Over Row 4 8-12
2. Tripod Dumbbell Row 4 8-12 Each
3. Dumbbell Pullover 3 8-12
4. Reverse Grip Dumbbell Row 4 8-12
5. Dumbbell Bicep Curl 3 10-15
6. Dumbbell Hammer Curl 3 10-15

Day 4: Legs & Core Dumbbell Workout

Exercise Sets Reps
1. Dumbbell Squat 4 8-10
2. Dumbbell Deadlift 4 8-10
3. Dumbbell Split Squat 3 8-12 Each
4. Dumbbell Hip Thrust 4 10-15
5. Dumbbell Calf Raise 4 20
6. Dumbbell Side Bends 3 15 Each
7. Plank 3 20 Secs

Day 5: Complete Upper Body Dumbbell Workout

Exercise Sets Reps
1. One Arm Dumbbell Rows 4 8-10 Each
2. Dumbbell Arnold Press 4 8-10
3. Incline Dumbbell Bench Press 4 8-12
4. Chest Supported Dumbbell Row 3 8-12
5. Dumbbell Pinwheel Curl 2 8-12
6. Overhead Dumbbell Tricep Extension 3 8-12
7. 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

57 Comments+ Post Comment

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Posted Thu, 01/31/2019 - 19:00
Ryan Cherry

How can I adapt this split for a normal gym routine. I like the Push,Pull,Legs,Upper,Legs Hybrid. I prefer training 5 days. Have you all made a program like that yet? How would that alter volume, etc.

JoshEngland's picture
Posted Tue, 02/05/2019 - 14:48
JoshEngland
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Posted Mon, 02/11/2019 - 16:47
Ryan

Sorry, what I meant to say is can I replace these exercises with normal gym equipment (barbells, dumbbells, machines, cables, etc.) and make this a normal gym routine instead of a home one? I don't have time for a 6-day push/pull/legs, so I like the idea of a 5 day hybrid like you all have set up here, but I do train in a commercial gym. Also, can I follow the split like this instead, or would this cause recovery issues? I will also be adding rear delt training.

Day 1: Push
Day 2: Pull (And rear delts)
Day 3: Legs A
Day 4: Rest
Day 5: Upper
Day 6: Legs B
Day 7: Rest

JoshEngland's picture
Posted Mon, 02/11/2019 - 16:58
JoshEngland

Hi Ryan,

I gotcha - yes all of that would be fine to do.

Hope this helps!

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Posted Mon, 02/11/2019 - 17:35
Ryan Cherry

Thank you so much!

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Posted Sat, 01/26/2019 - 06:35
uptowntonybrown

I’m an expat living in a hotel for two years. I found both the 3- and 4-day routines to be a godsends as the hotel gym only has dumbbells and a cable machine. I just stared this plan and boy do I feel it. Any suggestions on how to use it in conjunction with a meal plan to drop the last and hardest five pounds of fat?

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Posted Fri, 01/18/2019 - 14:57
Trevor Hess

Do you recommend progressive sets or keeping the same weight for each set on each individual exercise?

JoshEngland's picture
Posted Mon, 01/21/2019 - 12:28
JoshEngland

Hi Trevor,

You can do either or based on your personal preferences.

Personally, I'd recommend starting with them the same and each week trying to increase the weight used on one set for each exercise.

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Posted Thu, 01/24/2019 - 01:44
Trevor Hess

Thanks Josh.

JoshEngland's picture
Posted Mon, 01/21/2019 - 12:28
JoshEngland

Hi Trevor,

You can do either or based on your personal preferences.

Personally, I'd recommend starting with them the same and each week trying to increase the weight used on one set for each exercise.

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Posted Thu, 01/17/2019 - 04:02
Jai eteaki

Hey I just wanted to ask I didn’t do the 3day or 4 day workouts but have done something almost identical before, pretty much my question is is it okay to get back into the gym doing this 5 day workout And if yes when would u incorporate HIIT and cardio as it want to start doing these also? Thanks

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Posted Thu, 01/17/2019 - 14:22
JoshEngland

Hi Jai,

I'd still recommend starting with the 3 day and progressing appropriately. Sure, you can incorporate HIIT into any of these workouts.

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Posted Wed, 01/16/2019 - 12:16
Maha Haikal

Hi there. I'am wondering if you can find me a replacement for all the branch presses in Day 1 as my pects tend to bulk too much and I don't want that. Also, I run for half an hour twice a week on the treadmill. When can I do cardio during this program? Thanks in advance for answering my questions. Cheers

JoshEngland's picture
Posted Wed, 01/16/2019 - 16:52
JoshEngland

Hi Maha,

Any chest press variation will do the trick - I wouldn't say bulky pecs is a bad thing to be honest.

Sure, you can incorporate your runs into this program wherever you see fit. I'd recommend avoiding placing them the day prior to your leg workouts though.

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Posted Sun, 01/13/2019 - 13:54
Jim

if it's possible please add a video link for "dumbbell hip thrust"
the workout is awesome btw thanks a lot!!

JoshEngland's picture
Posted Mon, 01/14/2019 - 13:49
JoshEngland

Hi Jim,

We'll try to get that done.

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Posted Sun, 12/30/2018 - 15:00
hado

how much muscle can i gain at the end of the program

will this workout help with fat loss too

JoshEngland's picture
Posted Wed, 01/02/2019 - 12:16
JoshEngland

Hi Hado,

Results will vary based on the individual and the lifestyle they lead outside of the gym.

Fat loss and muscle growth are conflicting goals unless you're a true beginner. If you're a beginner, yes.

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Posted Sat, 12/15/2018 - 01:23
Mohammed Kamal

I would like to see your opinion about this routine, i created this one 6 day split and hit each muscle group twice per week using only dumbbells.

Saturday: Chest & Triceps
1- Bench Press 4 x 12
2- Incline Bench Press. 4 x 12
3- Incline Fly 4 x 12
4- Floor Press. 4 x 12
5- Skullcrusher. 4 x 12
6- Standing Over Head Extension. 4 x 12
7- Dumbbell Tricep Kickback. 4 x 12

Sunday: Back & Biceps
1- One Arm Dumbbell Row. 4 x 12
2- Dumbbell Pullover. 4 x 13
3- Dumbbell Shrug. 4 x 12
4- Reverse Dumbbell Row. 4 x 12
5- Dumbbell Biceps Curl. 4 x 12
6- Preacher Curl. 4 x 12
7- Dumbbell Hammer Curl. 4 x 12

Monday: Legs & Shoulders
1- Goblet Squad. 4 x 12
2- Stiff Leg Deadlift. 4 x 12
3- Rear Lunge. 4 x 12
4- Plie Squad. 4 x 12
5- Calf Raises. 4 x 20
6- Shoulder press. 4 x 12
7- Lateral Raise. 4 x 12
8- Front Raise. 4 x 12

Tuesday: OFF ( 20 min. cardio )

Wednesday: Chest & Triceps
1- Incline Bench Press. 4 x 12
2- Bench Press. 4 x 12
3- Flat Fly. 4 x 12
4- Floor Press. 4 x 12
5- Skullcrusher. 4 x 12
6- Seated Tricep Extension. 4 x 12
7- Triceps Dips. 4 x 12

Thursday: Back & Biceps
1- Bent Over Row. 4 x 12
2- Dumbbell Pullover. 4 x 12
3- Reverse Row. 4 x 12
4- Upright Row. 4 x 12
5- Biceps Curl. 4 x 12
6- Concentration Curl. 4 x 12
7- Hammer Curl. 4 x 12

Friday: Legs & Shoulder
1- Squad. 4 x 12
2- Deadlift. 4 x 12
3- Split Squad. 3 x 12
4- Hip Thrust. 4 x 15
5- Calf Raises. 4 x 20
6- Arnold Press. 4 x 12
7- Lateral Raise. 4 x 12
8- Front Raise. 4 x 12

JoshEngland's picture
Posted Mon, 12/17/2018 - 10:56
JoshEngland

Hi Mohammaed.

Looks pretty solid to me! Thank you for sharing!

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Posted Wed, 12/12/2018 - 11:48
Jerry clark

Hello,

I like the lay out of your workout and wanted to get your opinion. I have been doing dumbbell workouts for a year now. I have done legs like you have laid out Tuesdays and Thurdays. On m/w/f if have been doing 4 different movements per body part.

Example Tricep Kickback
skull crusher
dips bench
overhead extension

so i would mix up chest shoulders back tris and bis

Would your lay out be a better solution and adding in some cardio like rowing I wanted to see if what i am doing it to much for the body easy for a beginner to go overboard
Thank you

JoshEngland's picture
Posted Wed, 12/12/2018 - 12:49
JoshEngland

Hi Jerry,

I like the layout of this program as well.. It allows your body plenty of time to recover while ensuring none of the training sessions go on for too long.

That's not to say what you're doing isn't right for you. It does depend on how many sets you're doing, but generally, I wouldn't recommend 4 exercises for smaller body parts. The goal should be to stimulate the muscle and move on to the next one. But that's just my personal philosophy.

I think you could see some nice gains from this program with some added cardio.

Hope this helps!

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Posted Wed, 12/12/2018 - 14:46
Jerry clark

Thank you for the follow up. I look forward to following your plan and will let you know how i progress. have a great day.

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Posted Thu, 11/29/2018 - 10:30
Mohammed Kamal

When exactly you will post 6 day split using Dumbbell?

JoshEngland's picture
Posted Thu, 11/29/2018 - 10:33
JoshEngland

Hi Mohammed,

It will be published on December 17th.

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Posted Sun, 11/25/2018 - 01:08
Nathan

I don't see any rear delt workouts in the chest shoulder tricep workout in day1 can i put a rear delt workout in the program

JoshEngland's picture
Posted Mon, 11/26/2018 - 10:08
JoshEngland

Hi Nathan,

Sure - feel free to add in rear delt work where you see fit.

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Posted Sat, 11/24/2018 - 16:31
Jorge

Hi, I’m about to start this program on Monday. I didn’t see any cardio associated with this workout. Can I incorporate 10-30 mins of cardio before each workout? Thanks!

JoshEngland's picture
Posted Mon, 11/26/2018 - 10:14
JoshEngland

Hi Jorge,

Yes! Absolutely!

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Posted Sat, 11/24/2018 - 11:41
Mo

Hey Josh, I didn't do the 3 and 4 days workouts you have mentioned. Do you think Is this program ok to start for someone who wants to build muscle?

-26 Years old -67 KG

JoshEngland's picture
Posted Mon, 11/26/2018 - 10:17
JoshEngland

Hi Mo,

Yes, but I'd definitely recommend starting with the 3 and 4 days first. This will give you a good baseline and then you can progress into a higher weekly training frequency.

Hope this helps!

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Posted Mon, 11/19/2018 - 18:15
Louie

I started the program today. I enjoyed the feel of it. I’m looking forward to see the results I get

JoshEngland's picture
Posted Tue, 11/20/2018 - 10:54
JoshEngland

Hi Louie,

Awesome! Best of luck! Keep us posted!

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Posted Wed, 11/14/2018 - 20:14
Nathan

Do i left heavy weights for this volume

JoshEngland's picture
Posted Fri, 11/16/2018 - 11:00
JoshEngland

Hi Nathan,

Pick weights that are challenging for the prescribed rep ranges.

Hope this helps!

JoshEngland's picture
Posted Fri, 11/23/2018 - 10:59
JoshEngland

Hi Nathan,

If you fail at 8 reps, try to progress in reps the following weeks until you're performing the prescribed rep ranges.

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Posted Thu, 11/22/2018 - 23:52
Nathan

So if i feel failure to the 8 rep do i challenge myself to reach to 12 reps

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Posted Thu, 11/22/2018 - 00:18
Nathan

After 12 weeks should i increase the sets or reps or just keep doing the same volume

JoshEngland's picture
Posted Fri, 11/23/2018 - 10:57
JoshEngland

Hi Nathan,

After 12 weeks you still plan on performing this program, you can either increase the sets, reps, or weight used to progress further.

Alternatively, I have a 6 day dumbbell only workout coming out next month that you can progress to as well.

Hope this helps!

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Posted Sat, 11/10/2018 - 02:43
GVL

Hi!
Great schedule. Been doing it for 2 weeks now with good results. Any suggestions about what would be a good follow up workout after 5 weeks?

JoshEngland's picture
Posted Mon, 11/12/2018 - 11:19
JoshEngland

Hi GVL,

You can continue using this program. We'll also have a 6 day program for this series published next month.

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Posted Wed, 11/07/2018 - 12:11
Freddy

Hey Josh,

I am 26 years old male 6'2'' and I recently lost a bunch of weight (went from 245lbs to 187bs) and sitting at about 19.5% BF. I am currently eating roughly 1700/1900 calories a day. I eat half a cup of oatmeal with apples/raisins and cinnamon in the morning with a scoop of protein powder. 2 cups of chickens 1 cup of starch (sweet potatoes and parsnips) and 1.5 cups of broccoli for lunch and dinner.

Do you think this is enough calories to continue reducing my BF % while gaining some muscles? (I am not looking to bulk up more of a leaner look).

Thanks for your help and program!

JoshEngland's picture
Posted Wed, 11/07/2018 - 16:44
JoshEngland

Hi Freddy,

Depending on how long you've been dieting and how strong you think your will power may be, I'd actually recommend a reverse diet for a month or two if your goal is to build lean muscle. This will help reset your metabolism and assist you in achieving those lower levels of body fat when you begin to eat in a deficit again.

The lean muscle growth, while it may appear as weight gain on the scale, will result in that leaner look you're seeking as well.

https://www.muscleandstrength.com/articles/reverse-dieting-long-term-fat...

https://www.muscleandstrength.com/articles/9-hacks-to-being-successful-w...

Hope this helps!

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Posted Tue, 10/30/2018 - 16:01
jSully

Hey Josh,
I've done both the 3-day full body dumbbell only workout & 4 day upper/lower dumbbell only workout and enjoyed them and start this one yeseterday, what are your thoughts on doing it 5 days straight M-F and taking the weekend off? Thanks.

JoshEngland's picture
Posted Thu, 11/01/2018 - 08:40
JoshEngland

Hi jSully,

That's awesome man! Congrats on making it through the first 2 workouts! Yep, you can move into this one and perform it 5 days straight.

6 day dumbbell only coming soon!

Hope this helps!

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Posted Tue, 10/16/2018 - 10:28
Lucas Hoffmann

Hello!
Should I reduce the number of sets, reps or exercises to make it fit around 40 minutes of training?

JoshEngland's picture
Posted Tue, 10/16/2018 - 12:38
JoshEngland

Hi Lucas,

Sure - you can do that if need be.

Hope this helps!

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Posted Mon, 10/15/2018 - 14:00
Chris

Hi even though this is a dumbbell workout,can one incorporate barbells and or machines to substitute some of the exercises.