Dumbbell & Barbell Mass Workout

Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.

Workout Summary

Build Muscle
Split
Intermediate
8 weeks
5
65 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. Good luck.

Monday - Shoulders
Exercise Sets Reps
Military Press 4 10-14
Seated Dumbbell Press 4 8
Dumbbell Front Raise 3 8-10
Dumbbell Lateral Raise 5 12, 10, 8, 8, 6
Dumbbell Reverse Fly 3 10
Notes
None.
Tuesday - Back
Exercise Sets Reps
Wide Grip Pull Up 7 12 down to 6
Bent Over Barbell Row 4 12
One Arm Dumbbell Row 3 10
Deadlifts 4 10
Dumbbell Shrugs 4 8-12
Notes
None.
Wednesday - Chest, Triceps and Abs
Chest
Exercise Sets Reps
Barbell Bench Press 4 8
Incline Dumbbell Bench Press 4 10
Decline Dumbbell Bench Press 3 8
Dumbbell Flys 4 12
Chest Dip 4 MAX (weighted)
Triceps
Exercise Sets Reps
Close Grip Bench Press 5 5
Tricep Kickback 3 12-15 light
One Arm Dumbbell Extension 3 8-10
Lying Tricep Extension 4 12 strict
Abs
Decline Sit Ups 4 MAX
Notes
 
Thursday - Biceps
Exercise Sets Reps
Standing Barbell Curl 4 8
Preacher Curl 4 8
Standing Hammer Curl 4 10
Concentration Curl 3 12
Reverse Barbell Curl 3 7-8
Notes
None.
Friday - Legs
Exercise Sets Reps
Dumbbell Lunge 4 5 each leg
Squat 6 10
Stiff Leg Deadlifts 4 10
Standing Calf Raise 8 15-20
Notes
None.

SATURDAY AND SUNDAY - REST DAYS

642 Comments+ Post Comment

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Posted Thu, 01/21/2021 - 03:11
Fadz

Hi there, thanks for the workout! Only in my first 2 days so far, and I noticed that Wednesday is pretty overloaded compared to other days. Is there some sort of meaning behind this? And is there an alternative,( like putting the triceps exercises to Saturday) if I want to balance all days to take up the same amount of time.

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Posted Thu, 01/21/2021 - 09:00
Abigail_M&S

Hey Fadz - yes, you can move triceps to Saturday. You could also add them to the bicep day as well.

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Posted Wed, 01/13/2021 - 08:28
Juan

Hello i am 15 years old, i started lifting last year, i am told to have a very good physique for my age, right now i am 70kg at 8-9% bodyfat, i am 6ft1. I do rugby as a sport. Do you think this workout would help me to gain mass and strength along with aesthetics?

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Posted Wed, 01/13/2021 - 09:10
Abigail_M&S

Hey Juan - yes, this workout will help with your goals. Remember, diet plays the largest part in putting on muscle mass.

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Posted Tue, 01/12/2021 - 12:43
Aaron James

can you do the workout without taking supplements and still see benefits

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Posted Wed, 01/13/2021 - 09:09
Abigail_M&S

Hey Aaron - yes!

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Posted Mon, 01/11/2021 - 17:14
Morgan

I just started this program today and had a couple questions or clarifications:
1) It seems that a rest of about 1:30 between sets seems to work out about right? Is this enough time or should there be more?
2) Is the goal to inclemently increase weights each week or couple weeks?

I look forward to trying this program, thanks.

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Posted Tue, 01/12/2021 - 10:56
Abigail_M&S

Hey Morgan - rest for the heavier, compound movements can be 1-2 minutes between sets. For the isolation exercises, you can keep rest between 30 and 60 seconds. For weight, you can increase weight each week/every few weeks as you see fit.

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Posted Mon, 01/11/2021 - 11:37
Ibrahim

hi, I dont have a decline bench what can i exchange that workout with?

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Posted Mon, 01/11/2021 - 13:25
Abigail_M&S

Hey Ibrahim - you can do dumbbell pullovers.

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Posted Sun, 01/10/2021 - 16:06
Chuck

52 years young next week. I am at intermediate level of lifting so would this be a good workout for my age?

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Posted Mon, 01/11/2021 - 13:22
Abigail_M&S

Hey Chuck - yes, you can do this program.

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Posted Tue, 01/12/2021 - 19:33
Timothy b

I am about the same age and this work out was awesome for me. While everyone is different I think you will like the results as I am going round 2 on it.

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Posted Fri, 01/08/2021 - 22:39
Howie shields

Question do we just repeat these work outs every week for the 8 weeks

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Posted Mon, 01/11/2021 - 13:22
Abigail_M&S

Hey Howie - yes you'll repeat these workouts each week for 8 weeks.

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Posted Wed, 01/06/2021 - 05:55
Timothy b

Creatine makes me bloated, is there sn alternative you would suggest?

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Posted Wed, 01/06/2021 - 09:52
Abigail_M&S

Hey Timothy - creatine is a great supplement for some people but not for others. If you're experiencing negative effects from it, you don't have to take it.

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Posted Mon, 01/04/2021 - 11:49
Harshit

I don't have pull up bar and pulldown machine so what alternative for these exercises on day 2 of this workout

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Posted Tue, 01/05/2021 - 12:11
Abigail_M&S

Hey Harshit - you can do banded lat pulldowns or wide grip barbell rows.

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Posted Wed, 01/06/2021 - 02:51
harshit

how much reps and sets

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Posted Wed, 01/06/2021 - 09:50
Abigail_M&S

You can either stick with the sets and reps as denoted for the pullups or you can do 3-4 sets of 8-12 reps.

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Posted Sat, 01/02/2021 - 20:14
Corey

Abigail_M&S, thank you for the great content and all the replies to these comments.

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Posted Fri, 01/01/2021 - 04:31
Steven mellor

Hi. I’ve started this programme and I am 5 days in today, I do my workout at 6pm every day. I want to jog in the mornings ? How many miles a week would help with belly fat but not lose muscle mass or burn muscle proteins ? Would 1.5 mile run twice a week in the morning suffice ? Thankyou for the workout ! And happy new year :)

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Posted Tue, 01/05/2021 - 12:09
Abigail_M&S

Hey Steven - morning jogs will be just fine with this routine. Your miles per week will highly depend on your recovery and diet. The biggest factor in losing fat and gaining muscle is your diet. Use our BMR calculator to determine your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Fri, 12/25/2020 - 18:32
Timothy b

Almost done with the 8th week and had great results.

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Posted Mon, 12/28/2020 - 09:57
Abigail_M&S

Hey Timothy - glad to hear it!!

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Posted Tue, 12/22/2020 - 04:48
Tashi

Hey!
Iam about to finish this program in a week or so. Can u recommend a good PPL workout?
And I have access to the gym.
Thanks!

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Posted Tue, 12/22/2020 - 09:28
Abigail_M&S
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Posted Sat, 12/19/2020 - 13:39
Tashi

Is there a workout plan that goes like push,pull ,leg,rest ,push, pull, leg ? Because I am almost done with this program and hitting a muscle only once per week just isn’t suited to me

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Posted Mon, 12/21/2020 - 09:34
Abigail_M&S
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Posted Tue, 12/15/2020 - 21:50
Mike

Hi there!

Great workout plan, it looks exactly like what I expected and needed for the current no-gym covid situation.

One question remains, though:

I would really like to continue doing pull-ups like I was used to do at the gym, but I am too heavy (or too less muscular) for regular unassisted pull-ups. In the gym, I could put up compensation weights and do pull-ups just fine. Is there any compensatory exercise I could use for home training?

I was really surprised when I saw all those comments here getting replies from you guys, so I hope for an idea.

Thank you very much for the exercise plan so far!

Cheers, Mike

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Posted Wed, 12/16/2020 - 09:20
Abigail_M&S

Hey Mike - check out this article on pull-up progressions: https://www.muscleandstrength.com/articles/pull-up-progressions

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Posted Sat, 12/05/2020 - 07:54
vikas kumar gupta

please post a workout with dumbell and barbell for push pull leg split

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Posted Fri, 12/04/2020 - 17:32
Luke

Hi, I’m 6ft 8 and I’ve been doing the programme for over 8 weeks but I’ve only seen a slight change in muscle mass and I’m using the the right diet aswell. I’d like to know how I can see better results efficiently and if I’m doing anything wrong.

Thanks

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Posted Mon, 12/07/2020 - 09:21
Abigail_M&S

Hey Luke - what's your diet like?

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Posted Wed, 12/16/2020 - 14:56
Luke

Mostly beans, eggs, nuts and I only drink water

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Posted Thu, 12/17/2020 - 09:14
Abigail_M&S

To put on muscle mass, you have to be eating in a caloric surplus. Use our BMR calculator to determine your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Fri, 12/18/2020 - 09:45
Luke

Says I need to consume 5600 kcal a day

How can I achieve this?

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Posted Fri, 12/18/2020 - 10:00
Abigail_M&S

Hey Luke - that number seems very high. If you're willing to share, what are the numbers you're plugging into the calculator?

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Posted Fri, 12/18/2020 - 16:51
Luke

179 pounds , 203.2cm 18 years old , male and moderately active

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Posted Mon, 12/21/2020 - 09:14
Abigail_M&S

I just plugged your numbers and got 3216 which seems a lot more accurate. I think what was going wrong with your initial calculation is you were using pounds and centimeters instead of pounds and inches.

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Posted Thu, 12/03/2020 - 13:55
Timothy b

Almost at the end of my 3rd week and notice great progress thus far. Been eating clean, preworkout, protein shake after and maintaining. Look forward to results at week 8.

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Posted Fri, 12/04/2020 - 07:55
Abigail_M&S

Hey Timothy - great job! Keep us updated on your progress!

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Posted Wed, 12/30/2020 - 05:33
Timothy b

Triceps feel like Sergio but don't look like them yet.. Workout is amazing, now to dial in meal planning.

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Posted Fri, 11/27/2020 - 03:36
Tashi

I’ve been on this programme for about 2 weeks and it’s ok because isn’t it better to have two muscle groups on each day for maximum efficiency rather than only one? Only the 3rd day has multiple muscle groups. Idk I’ve always done 2 muscle groups each day since the beginning to work out.

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Posted Mon, 11/30/2020 - 09:40
Abigail_M&S

Hey Tashi - this program is a 5 day body part split workout. We do offer other programs that feature 2 muscle groups per day like this one: https://www.muscleandstrength.com/workouts/phul-workout

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Posted Wed, 11/25/2020 - 03:41
Ben

Hi, there!

Thank you for this programme it is just what I’m looking for.
This has probably been asked before but what do you recommend in terms of diet during this programme? I am trying to burn fat around my waist as well as building the muscle. If you can recommend any targets in terms of macronutrients or any links to a diet plan to burn fat and build muscle I’d be very, very grateful!

Thank you in advance.

Ben

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Posted Wed, 11/25/2020 - 09:40
Abigail_M&S

Hey Ben - great questions. You can start with our BMR calculator (https://www.muscleandstrength.com/tools/bmr-calculator) to determine your daily caloric need. Then check out this article (https://www.muscleandstrength.com/articles/determine-daily-calorie-macro...) on macronutrients and macronutrient levels. I would recommend staying at your maintenance calories (aka what the BMR calculator gives you) for several weeks. Keep track of your progress. After those first few weeks, you can reassess how your diet is working and tweak as needed.

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Posted Sun, 11/15/2020 - 14:49
Tim

I can’t normally do the prescribed number of pull-ups on back day, the most I can’t manage is usually 6-10 per set. Is it better to do more reps assisted, or do what I can unassisted?

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Posted Mon, 11/16/2020 - 12:56
Abigail_M&S

Hey Tim - do what you can unassisted, and then do the rest assisted.