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!
Incorporating a structured workout plan is essential for achieving your fitness goals. This 5 day dumbbell only workout not only focuses on muscle building but also promotes overall fitness and health.
This split allows for targeted muscle recovery, which is crucial for muscle growth. Let’s break down each component of this program.
Workout Summary
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Intermediate - Program Duration12 weeks
- Days Per Week
5 - Time Per Workout45-60 minutes
- Equipment RequiredBodyweight, Dumbbells
- Target GenderMale & Female
- Recommended SuppsWhey Protein
Protein Bars (Optional)
Multivitamin
Fish Oil
- Workout 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.
Additionally, nutrition plays a vital role in muscle development. Ensure you consume enough protein and nutrients to fuel your workouts and recovery.
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.
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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.
Progress tracking can significantly enhance your fitness journey. Consider keeping a workout journal to log your weights, reps, and any notes on your performance.
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 |
Remember to incorporate stretching and mobility work into your routine, especially on rest days. This will help maintain flexibility and prevent injuries.
If you feel fatigued, consider adjusting your workout intensity. It’s essential to listen to your body to prevent burnout.
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 1 focuses on pushing muscles, boosting your upper body strength. Use a moderate weight that challenges you but allows for proper form. Consider supersetting exercises for added intensity.
For Day 2, ensure you maintain proper form while performing squats and deadlifts. You can also incorporate variations such as sumo deadlifts for more engagement.
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 |
On Day 3, focus on a controlled movement for rows to prevent injury. This day is crucial for developing a strong back, which is key for overall strength.
As with Day 2, proper form on Day 4 will maximize effectiveness. Engage your core during all leg exercises to enhance stability.
The final day is an opportunity to refine your upper body strength. Experiment with different grips during curls to target various muscle fibers.
The cumulative effects of this 5 day dumbbell only workout can lead to significant muscle gains if followed consistently. Stay focused and motivated!
