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

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.

Workout Schedule

  • Monday - Shoulders
  • Tuesday - Back
  • Wednesday - Chest, Triceps, and Abs
  • Thursday - Biceps
  • Friday - Legs
  • Saturday - Rest
  • Sunday - Rest

Dumbbell & Barbell Mass Workout

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

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

Wednesday - Chest, Triceps and Abs

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)
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
Decline Sit Ups 4 MAX

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

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


Posted on: Mon, 09/13/2021 - 00:35

Hi is there a way to make this a PPL routine for a 6 day split?

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Posted on: Thu, 09/23/2021 - 18:52

Hi, Jaryd. Have you considered splitting up chest and triceps? You can also focus on training abs on their own day if you prefer.

Vanja Kåsereff
Posted on: Tue, 08/17/2021 - 12:52

Hi! I'm doing the leg workout right now and everytime it's killing my legs. Im just wondering what you mean with the lunges. Is it 5 on each leg (10 in total) or is it something different? Using weights in both hands

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Posted on: Thu, 09/02/2021 - 18:15

Hello, Vanja. Yes, it is five reps for each leg (10 total). You can use weights in both hands. If you have trouble with that, start with your bodyweight only, and add weight to the hands as you get stronger.

Lance Lasker
Posted on: Sun, 08/15/2021 - 15:45


I only have dumbbells and barbells, no bench or any other equipment. Are there any alternatives to the following workouts using only dumbbells and barbells?

- Wide grip pull up

- Incline barbell bench press
- Decline dumbbell bench press
- Dumbbell flys
- Chest dip
- Close grip bench press
- Lying tricep extension
- Decline sit-ups

- Preacher curl

- Squat
- Standing calf raise

Thank you

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Posted on: Thu, 09/02/2021 - 12:47

Lance, thanks for the comment. This workout has several options for you to swap in for the exercises you listed. https://www.muscleandstrength.com/workouts/dumbbar-supersets

You can also check out the Exercise Video section here at M&S to find movements with the equipment that you do have access to.

Finally, you can use the floor instead of a bench for pressing movements. It would be hard to do anything incline, but floor presses are great for chest development as well. Hope this helps.

Posted on: Fri, 08/13/2021 - 10:58

what dose the terms "light and "strict' mean on this program?

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Posted on: Fri, 08/13/2021 - 11:10

Rene - "light" refers to lighter weight. "Strict" is just another way to reiterate that you want proper form on all reps.

Posted on: Mon, 08/16/2021 - 08:06

Thx for clearing that up! I have another question wh would be a good warm-up for this program. I just finished a strict barbell program (I'm adding dumbells to mix) where you would do the same program just lighter weight, would that apply to this too? Thx again in advance!

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

Rene - that would be fine.

We also have a great article that shows different dynamic warm-up exercises depending on what body part you're working on that day.

Posted on: Mon, 07/12/2021 - 19:53

I need intermediate and advanced workout pdf with same equipment plz provide fast

Posted on: Mon, 07/12/2021 - 19:49

Give after this workout pdf I have completed 8 weeks program give me next level workout but with same equipment

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Posted on: Tue, 07/13/2021 - 09:44

Hey Harsh - you can repeat this program if you enjoyed it. You can alter the reps, sets, and rest time to make the workout more challenging.

Posted on: Mon, 07/12/2021 - 08:57

I don’t have a pull up bar home , what can I do instead of wide pull ups?

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Posted on: Mon, 07/12/2021 - 11:09

Hey Peter - you can do wide grip barbell rows.

Posted on: Fri, 07/09/2021 - 06:40

How about dividing the volume so that you hit each muscle x2 times a week? You think that's viable with the current volume of this routine?

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Posted on: Mon, 07/12/2021 - 11:11

Hey stevepax - you could rearrange this program to hit each muscle group 2x per week

Shahin Ibrahim
Posted on: Sat, 06/19/2021 - 17:23

Which homeworkout is best for muscle building

Posted on: Wed, 06/02/2021 - 20:01

I have one week left of this routine, i am trying to build muscle but i have dumbbells, barbell and a bench what new routine will be good to go to next that will allow me to build muscle. I would like to workout at least 5 to 6 times a week.

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Posted on: Fri, 06/04/2021 - 10:00

Hey gregory - are you enjoying this program and have you seen results from it? If so, you can repeat this program!

Posted on: Sun, 05/30/2021 - 18:34

For excercises given in ranges...we have to keep adding weight till we get to the lowest rep...right?...those excercises are barb curl,shrugs and tricep kickbacks

Posted on: Fri, 05/28/2021 - 13:06

Hello, so now im searching for a workout routine where i can do ppl of 3 days after eachother and then 1 rest day and keep that cycle going. I have weights and can do some bodyweight training but i dont have any machines. Do u have any programs to recommend?

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Posted on: Tue, 06/01/2021 - 10:12
Posted on: Sat, 05/08/2021 - 09:25

Hi, I'm working from home and I don't have option of incline and decline dumble bench press due to unavailability of bench. Any alternative?

Posted on: Fri, 05/07/2021 - 07:58

Thanks, great plan, have been using it a few weeks and I'm already showing vast muscle increase!

Posted on: Tue, 05/04/2021 - 06:15

One more question, I can only do a max of 7-8 pulll ups, should I then still do 7 sets?

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Posted on: Wed, 05/05/2021 - 11:39

Hey Caine - I'd still do 7 sets and do as many strict pull ups as you can for each set. Give yourself plenty of rest between sets.

Posted on: Tue, 05/04/2021 - 05:18

For the exercises where all sets have the same amount of reps, should all sets be done with the same weight? And what about the sets stating f.e. 10-14 or 12-7?

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Posted on: Wed, 05/05/2021 - 11:40

Hey Caine - sets with consistent reps should be done with the same weight for all sets. Sets with decreasing reps should increase in weight each set. Sets with increasing reps should stay the same/decrease in weight each set.

Posted on: Mon, 05/03/2021 - 19:00


I have an adjustable bench, barbell and dumbbells at home however I do not have the equipment for some of the exercises listed.

What are the best exercises I can I do to replace the following:

- Wide Grip Pull Up
- Chest Dips
- Preacher Curl


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Posted on: Wed, 05/05/2021 - 11:41

Hey Stef - you can do preacher curls on the adjustable bench. You can do push ups in place of chest dips. Dumbbell rows can be done in place of pull ups.

Posted on: Mon, 05/10/2021 - 19:24

Thanks - I have tried but can’t do inverted rows at home.

Any other suggestions?

Posted on: Wed, 05/05/2021 - 12:59

Thanks Abigail.

It looks like dumbbell rows are already included on back day - is there a different variation or exercise altogether I should do (or do it twice)?


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Posted on: Thu, 05/06/2021 - 09:38

You can also add inverted barbell rows as a replacement.

Marko Babić
Posted on: Mon, 05/31/2021 - 02:22

For dips I use two kitchen chair backs

Posted on: Sat, 05/01/2021 - 01:50

As I will be doing this workout at home, what can I replace for chest dips? I don’t have parallel bars at home?

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Posted on: Mon, 05/03/2021 - 10:03

Hey Jake - you can replace those with push ups.

Posted on: Wed, 04/21/2021 - 16:40

Hello, this may be a dumb question but, is there a way to get this into an excel sheet?

Posted on: Thu, 04/15/2021 - 11:33

Can i do this program only dumbell,barbell and bench at the home?

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Posted on: Fri, 04/16/2021 - 10:39

Hey Oezcan - yes you can do this workout at home

Ahmad Hussain
Posted on: Wed, 04/14/2021 - 16:27

Is this the best routine for building strength and muscle split even on a calorie deficit. If there are any intermediate/advanced routines for barbell and dumbbell only besides this.

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Posted on: Thu, 04/15/2021 - 09:31

Hey Ahmad - it's virtually impossible to build muscle and lose fat at the same time. Building muscle requires you to be in a caloric surplus while losing fat requires you to be in a caloric deficit. I would suggest eating in a very slight caloric deficit while doing a routine like this one: https://www.muscleandstrength.com/workouts/phul-workout

Ahmad Hussain
Posted on: Fri, 04/16/2021 - 22:43

Gotcha, I am already cutting doing the 3/4 day split program and I've been able to lose over 50lbs I'm still at higher weight so I was just trying to get the best results while still losing weights and maintain or gain more strength in the process. I'm currently 245 my goal is to be at least 185-200 lbs. Also is okay to switch the cable workouts that fit the muscle group, since I don't have a cable machine at home.

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Posted on: Mon, 04/19/2021 - 09:56

All exercises in this program are either dumbbell, barbell, or bodyweight so you shouldn't have to do any switching out. Hope you enjoy the program!

Posted on: Fri, 03/19/2021 - 14:43

Hey, one thing im not sure of, is for instance at lunges is put 5 each leg, does that mean that for the exercises that u have to use your arms seperate for instance a hammer curl is in total 10 reps or 10 reps each arm?

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Posted on: Mon, 03/22/2021 - 09:26

Hey Jay - yes, 10 reps each arm.

Ricky Gonzalez
Posted on: Sun, 03/07/2021 - 15:49

What is the recommended rest time in between sets ?

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Posted on: Mon, 03/08/2021 - 10:55

Hey Ricky - rest can be anywhere from 30 seconds to 2 minutes depending on the movement and your goals.

Lalit kumar
Posted on: Sun, 03/07/2021 - 01:34

Can I use cycling / runing / cardio at tha and of exercise every alternative days ?

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Posted on: Mon, 03/08/2021 - 09:52

Hey Lalit - yes you can.

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