Workout Summary
- 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
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
1.8K Comments
Hey, this is a really helpful guide. I like how you compared safety features, build quality, and space requirements for different racks, it made choosing way simpler. If someone is shopping for the best home gym equipment they’ll definitely appreciate insights like these about stability and versatility. Thanks for sharing and keep these deep-dives coming!
GLad you like it, and we appreciate you reading M&S!
This workout has been great. If I’m coming into a busy time of year would it be ok to go back to the three day a week dumbbell routine?
Thanks in advance!
That actually makes sense, Will. I think you can still see results with going back. Best of luck, and thank you for reading M&S!
Been using this workout routine for 2 years. It helped me lose about 140 pounds. Im an introverted person so i didnt want to join a gym and wanted to workout at home using just dumbells and a bench. This definitely helped with that. Shout outs to muscle and strength for keeping this posted for everyone to use! Pewdiepie also recommended this page so shout outs to him as well. Pair this with workout with a calorie deficit and you will get results. Just stay motivated and disciplined.
That is incredible, Albert, and I am so thankful you shared that with us. Congratulations, and please keep us posted on your journey as you pursue new goals. Shout out to Pewdiepie as well!
I don't have a bench at my home to do the dumbbell bench press and the inclined dumbbell bench press. Any good alternatives for those exercises? Thank you!
Hi Adamya, you could do dumbbell presses on the floor in place of the flat presses. If you don't have anything you can lie on at an angle, then you could simply skip the incline dumbbell press or do seated presses on a chair or the floor.
Thanks to you for these amazing workout plans.Earlier I was following Dumbbell only workout to stay fit at home & results were amazing.But unfortunately I Had some injury in my spine because of which I undergone spine fixation surgery now I am unable to do workout.
Can u pls help me some workout which never hurt my spine.
I want to stay fit again.I had gained lots of weight.
thanks
Hi Neeru, you would need to speak to your doctor about this. It would be difficult for us to share suggestions without knowing everything about your surgery, and it would be easier for your physician to see our workouts and make suggestions for you and your situation.
Should these workouts be performed as shown? For example
Dumbbell Bent Over Row 4 8-12
Tripod Dumbbell Row 4 8-12 Each
The question is, can you do them in any order or are they orderd this way for a reason? I feel like back to back rows (I do 20 each set @ 30LB can get to be a bit much. However, if this is to maximize I completely understand.
Hey Chris, I can't speak for the author on that, but in my opinion, you can change the order around if you like. I would guess that Josh wanted to order these so you are focusing on the entire back with the first movement, then isolating each side on the second. But, if you find a way that suits you better, go for it.f
I hope this helps!
Thanks a bunch, I've been getting great results with these routines! First time getting into body building / bulking and I have to say things are coming along very nicely. Thanks again for the reply!
I started with the three day routine, did the four day routine and have worked my way into this one. I’m on week 4 of this one. I’m really happy with my results so far, but I don’t seem to be gaining much on my biceps. Any suggestions? Thanks!
Hey Will, feel free to add an exercise or two for biceps on this program. You can also make it a point to do extra flexing in between sets. No joke, it does help. Squeeze and flext the biceps for 10-15 seconds in between sets, and it should help.
Hi,
I am a 60 years old female with a lot of years exercising. However, the past few years I have gained weight and don't seem to be able to loose it will this workout program help in muscle building for me while taking mobility and flexibility issues at my age.
Thank you
I believe it can, Marie. As long as you are careful and focus more on form than weight, you should still see results on this program.
Hi M&S team thanks for your amazing program. I just wanted to ask as a beginner, how heavy are the dumbbells that l should start with in each side and for how long till l move to heavier weight? And shall I increase 1 kg each time ?
Hi Amro, the weights you use would be up to you and your strength levels. If you reach failure within 1-2 reps of the recommended rep number, you are good. Once you can do two reps over the range, it would be time to move up. That could be 1 kg every week or every other week. Definitely try to do at least one more rep or the next weight up so you continue trying to make progress.
Hello, I'm a male and want to build more muscle and strength but also want to build endurance to be able to practice other sports (running, cycling, tennis) more effectively without getting tired. Even walking long distances easily.
How can I modify this routine to achieve my goals? Or should I search another routine?
Thanks a lot!
Hi Henri, I don't think you need to modify this at all. It should be able to help you reach all those goals. If you wanted to alternate the running, cycling, and tennis as cardio activities on different days, you could do that.
You can do cardio after training if you like. I don't suggest doing it before because it could negatively impact the weight training. I prefer to do cardio separate from training, but if you must do them together, weights then cardio.
I hope that helps!
Thanks!
But how can I increase my endurance with the workout if if doesn't have cardio. Should I run some time before or after the workout and doing cardio workout before or after to have more endurance and cardio fitness?
Hello, I'm a very petite girl (5'2) and trying to lose the last 5-10lb. I'm probably what you would call skinny-fat where I don't weight a ton by my body isn't at all toned and the physique isn't great. My main problems areas are my thighs and my upper arms but of course I would like to just tighten everywhere an improve overall physique. Do you recommend this program or do you have any other suggestions for this kind of goal? Any general advice would be helpful too. Thanks!
Hi Alyssa, I think this would be a solid starting point for you, and you can reevaluate after a couple of months based on the progress you make. If you choose to run this one, feel free to come on back if you have questions and to share your results. We are here to help and love reading success stories!
Hi Alyssa,
You won’t lose fat unless you cut calories and improve your diet, no matter how much you work out at an intermediate or beginner level. I also have a lot of mass on my thighs, that’s just how I’m built. Some people will have a lot of size in certain parts, but they can definitely focus on those areas to make them more muscular. There’s no shame at all in how your natural physique looks. This program should strength both areas you’re concerned about.
Can this program be used for weight loss? Specifically fat loss. Currently around 220lb, and want to get down to 160-175lb. I understand there needs to be a caloric deficit in my diet, but just want to make sure I'm targeting the correct program for my goals. Thanks!
This is a good question, Mak. Yes, it will help you as long as you are in the deficit and recovering properly. Cardio will help you as well. Best of luck, and keep us posted on your progress.
Separate from the workout is best, but I know people are busy. So, if you must do them both at the same time, then after is the way to go.
These were made for those with dumbbells as the primary option. If you have a barbell, feel free to change out whichever exercises you need or want to.
Hope this helps!
Thanks for the quick response Roger! I did have 2 more final questions. You mention cardio. I'm currently doing 15-20 mins of HIIT on the elliptical after each workout. Is this okay or should I be doing the cardio on separate days. And finally, I do have a barbell also. Should I be switching out the dumbbell for the barbell where I can on these workouts? Thanks again!
Hey, my only concern with this is that some muscle groups seem like they're only being targeted twice or even once a week? For example hip thrusts on day 4 only and shoulder press on day 1 only? Unless I'm missing something, would love an explanation please!
I can't speak for the author on this, but I will suggest that you can add exercises for those areas if you feel you need more work. The workouts are small enough that you can add volume without risking overtraining.
Next week is my final week! This workout has been so good thank you so much for your help. So do you have a new one for me to start. Once again thank you, and God bless!
Congrats on finishing, Rob. Hope you made serious progress on this one. You can find a new program to try at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I appreciate these new workouts you posted, I really do, but, I have made tremendous growth with this twelve week program. That I want to stay in this for another twelve weeks before I change. Bless you all for your help and encouragemnt. God bless!
Have been doing this consistently for almost 3 months and not really seeing progress. Having trouble feeling back muscles in bent over dumbbells row, dumbbell pullover, and reverse grip dumbbell row. Also sometimes not feeling chest muscles in db bench press, should I add more weight because I used to feel it. I feel like a have more strength possibly but I don’t see any progress in the mirror.
Hey Andres, It may not be a weight thing unless you are using very light dumbbells. It may be an execution thing.
Next time you train, focus on very slow reps, and don't think about lifting the weight, focus on contracting the muscles.
For example with the dumbbell bench press, lower them until you feel the stretch. Hold that for a second before pressing, When you go to press, don't think about pressing, try making the pecs touch each other. As you try to do this. you should feel the pecs contract. Then, press it.
Same concept with the other muscles like the back. Feel the stretch, then try to flex the muscle before moving the weight.
Hope that helps.
I'm about to finish this program after also completing the 3- and 4-day dumbbell programs. I've enjoyed them and have seen results.
I wish I'd taken measurements and pictures before starting, but I can see a difference physically - my weight has been stable, but I've dropped from a 36 to 34 inch waist - and an increase in the weights I'm using.
Additionally, I do a 6-8km walk daily, and have been doing the 8 week Ab workout from here, 2 workouts weekly.
I'm not sure what to move on to next.
I don't think the 6 day program will work for me. I feel I need 2 days off a week. I prefer to work out at home and have enough dumbbells and weight to continue to do so.
How does the Frankoman Dumbbell only split compare to continuing with the 5 day Dumbbell program? Would this be a good routine to move on to?
Thanks for the help, workouts and all the information at M&S!
Hi Mike, first and foremost, thanks for reading M&S!
We love the feedback and congratulate you for your success. Thanks for sharing, and I hope others will benefit from your experience.
As for the next step, the Frankoman will provide similar results to what you have done with this one. However, I think the six-day is a solid next step. You can train five days a week and simply continue following the order of the workouts on the days you do train. For example, 5 workouts on Week 1, then start with the sixth on Week 2, then start over and continue following the order.
Regardless of which way you go, I think you have more success to come.
I love these
Hey M+S team!
I’m about halfway done a 12 week round of the 4-day dumbbell program and am starting to think about what’s next
I was thinking about moving on to this but some of my research suggests that working out more than 4 times a week isn’t giving the muscles enough time to rest. Would that be a worry about moving to this program (and then the 6 day program) or do you think they’re programmed with enough rest between each muscle group being hit multiple times?
Thanks as always!
Shane
Hope you are well, Shane! I would not be concerned about this. These are programmed with recovery in mind and the volume is not so much that recovery would be altered.
Hope this helps!
Helpful as always, thanks Roger!
I am on week eight and really enjoying this workout. At the end of week twelves, will you have another workout I can go to? Thank you for everything.
Hey Rob, we may have a new one by then. Check back in when you finish and we will try to help you find a new one.
Glad you like this one, and thank you for reading M&S!
Thank you so much! You all have been great really made progress.
Hi there
So I am wanting to do upper body muscle building workout and I say upper because I cannot do leg because today I found out I have a torn meniscus in my left knee. I noticed this has a lot of leg work, squats deadlift etc. I cannot do these. Any advice? Any workouts on here I can do just upper body?
Thank you
Hey David, I don't know if we have a specific upper body dumbbell workout, but we do have this, and I can suggest that you swap exercises for dumbbell versions (pullovers in place of pullups, dumbbell press instead of bench press, etc.). I hope this helps.
https://www.muscleandstrength.com/workouts/the-best-upper-body-workout-r...
What is the main purpose for a 45 sec rest period for this as opposed to 2-3 minutes etc?
Hi Randall, I can't speak for the author on this one, but my guess is so that the workout is shorter and you can challenge your muscular endurance. If you have the extra time, then 2-3 minutes rest between sets is certainly an option.
I hope this helps!