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.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

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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.

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

578 Comments+ Post Comment

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Posted Sun, 11/22/2020 - 04:53
George

Hi. Are these workouts good for increasing insulin sensitivity(apart from having good diet) because I have insulin resistense and I am on medication and I know weight lifting is the best way to help with that.

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Posted Mon, 11/23/2020 - 10:00
Abigail_M&S

Hey George - This is a great program to use as your daily workout routine. Have you lifted before? If not, we have a 3-day version of this program to start with: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

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Posted Sat, 11/21/2020 - 22:06
William

I been doing this workout for about three months and i have seen progress but I always kept the same weight in the dumbbells (35 pounds). How can I get more results if i have limited weight to add to the dumbbell? Should I do more reps?

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Posted Mon, 11/23/2020 - 10:03
Abigail_M&S

Hey William - are 35-pound dumbbells the heaviest you have? If so, you can increase reps and keep the sets the same or you can keep the reps the same and add in an additional set.

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Posted Mon, 11/23/2020 - 16:57
William

Yep, Those are the heaviest dumbbells i have. Which one of those two options is better my main goal is to gain muscle?

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Posted Tue, 11/24/2020 - 09:15
Abigail_M&S

William - a great way to build muscle without altering the sets or reps of the program is to focus on tempo and time under tension. For example, on squats, you can do a 3 second lower, a 3-second hold in the bottom position, and then explode up to return to the starting position. Altering your tempo is a good place to start, then you can start changing up the sets and reps.

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Posted Sun, 11/15/2020 - 11:05
Tom

There isn't a lot of abs exercises in this program. On which day could I add some and also which abs exercises would you recomend?

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Posted Mon, 11/16/2020 - 12:21
Abigail_M&S

Hey Tom - you can add in abs 2-3 times per week after your workout.

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Posted Thu, 11/19/2020 - 10:24
Abigail_M&S
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Posted Thu, 11/19/2020 - 04:51
Tom

And what exercises would you recomend to add?

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Posted Fri, 11/13/2020 - 22:00
Angus

Hello, would progressive overload benefit this workout regime at all? (example starting with 4 sets of 8 reps, moving to 10 eventually, then upping weight and repeating the process), thanks

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Posted Mon, 11/16/2020 - 12:20
Abigail_M&S

Hey Angus - yes you can do that

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Posted Tue, 11/10/2020 - 19:19
Piero

Hi! I have at my disposal 10, 15 and 25 pound dumbbells at home. I'm trying each exercise with the 25 lb dumbbells and lowering the weight to the next level if it's too much. Is this a good approach?

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

Hey Piero - that's a great approach!

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Posted Mon, 11/09/2020 - 10:34
B

I'd like to work some explosive movements into this, is there a day when I should work dumbell snatches and kettlebell swings in? Should those be additional or substitute for exercises in the routine?

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Posted Mon, 11/09/2020 - 10:44
Abigail_M&S

Hey B - you can add in dumbbell snatches to Day 5. I would do those closer to the beginning of the workout since they're a compound movement. Kettlebell swings can be added in on leg day. You can do them in addition to the leg workouts or replace one of the exercises (split squats or hip thrusts) with them.

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Posted Sun, 11/08/2020 - 09:27
Earl

Hello! Will this program help me lose belly fat and gain muscle? Also, on average, how many weeks or months will it take to see results if I follow the program consistently? Thanks!

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

Hey Earl - this workout program paired with a solid diet will give you results. Diet plays the largest part in losing fat.

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Posted Thu, 11/05/2020 - 17:42
Dave

Where can I add pull ups or some type of pull up bar excercises in thisn5 day plan?

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Posted Fri, 11/06/2020 - 09:07
Abigail_M&S

Hey Dave - you can add in a few sets at the beginning of day 3 and day 5.

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Posted Fri, 11/06/2020 - 11:39
Dave

What kind of grip should I focus on or should it be the same for each day?

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Posted Mon, 11/09/2020 - 09:31
Abigail_M&S

Hey Dave - you can switch it up or keep it the same. It's up to you.

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Posted Thu, 11/05/2020 - 07:05
Liam

I am 16 and weight around 57kg (so I’m kinda skinny). I’m trying to get toned and more mass in my muscles. Do you suggest this workout to be the best for gaining muscle mass and is there anything else I can do to make the process of gaining muscle faster?
Thanks

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Posted Thu, 11/05/2020 - 09:35
Abigail_M&S

Hey Liam - diet plays the biggest role in gaining muscle mass. Use our BMR calculator to determine your daily caloric need.

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Posted Wed, 11/04/2020 - 03:17
Mark

No rear delts?

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Posted Thu, 11/05/2020 - 09:37
Abigail_M&S

Hey Mark - there aren't any exercises that directly target the rear delts. If you want to add one in, I'd suggest the Bent Over Dumbbell Reverse Fly at the end of your shoulder day.

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Posted Tue, 11/03/2020 - 16:58
Dixie

There aren't any forearm workouts in this plan so what exercises would be good to add and on which days.

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Posted Thu, 11/05/2020 - 09:43
Abigail_M&S

Hey Dixie - while forearms are not directly targeted with specific exercises, they are indirectly worked with almost all of the exercises. Check out this article if you want to learn more about growing your forearms.

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Posted Tue, 11/03/2020 - 14:50
Jacob Harper

Can you do press up instead of bench press if you don’t have a bench and also do decline press instead of incline as I have a sit up bench thanks jake

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Posted Thu, 11/05/2020 - 09:32
Abigail_M&S

Hey Jacob - You can do Dumbbell Floor Press instead of bench press. You can also do close grip dumbbell floor press instead of incline press.

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Posted Sat, 10/31/2020 - 12:15
Mark

What ls the tempo for that training ?

Tanks!

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Posted Fri, 10/30/2020 - 21:21
Eduardo Encarnacion

If I workout the 5 days in a row can i take a 2 day rest..

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Posted Mon, 11/02/2020 - 09:21
Abigail_M&S

Hey Eduardo - yes you can

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Posted Thu, 10/29/2020 - 23:09
Vicky

So there are 6-7 exercise per day. Can I group 3 exercises and do their reps like completion of first 3 excercise ( all 3-4 sets ) then move to second group. Or I should complete 3-4 sets of one exercise and move to another.

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Posted Fri, 10/30/2020 - 08:58
Abigail_M&S

Hey Vicky - you'll complete the written set for one exercise before moving on to the next

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Posted Tue, 10/27/2020 - 23:15
DJOMOLO

When will results begin to show ?

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Posted Thu, 10/29/2020 - 09:24
Abigail_M&S

Hey DOJOMOLO - results will depend on the individual and what you do outside of the gym.

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Posted Tue, 10/27/2020 - 18:20
Sean Murphy

Is the rest period of 45 seconds between each
Exercise .

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Posted Thu, 10/29/2020 - 09:22
Abigail_M&S

Hey Sean - rest periods should be 45-60 seconds between sets and 1-3 minutes between each exercise.

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Posted Tue, 10/27/2020 - 16:06
Eduardo Encarnacion

Are 15 to 60 pound dumbells good

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Posted Thu, 10/29/2020 - 09:24
Abigail_M&S

Hey Eduardo - weight selection is specific to the individual. If the weight is one that is challenging and you can move safely and with correct form for the given number of reps, then yes, the weight is good for you.

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Posted Mon, 10/26/2020 - 22:26
Richard

In each set for each exercise, should the weight stay the same, or should the weight ascend/descend as you progress through the set?

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Posted Tue, 10/27/2020 - 09:15
Abigail_M&S

Hey Richard - the weight should stay consistent throughout all of the sets on each exercise.

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Posted Sun, 10/25/2020 - 18:20
Ellen Ward

Hi! I do not have a bench for bench press, what would you suggest I do for the first exercise on day one? Also I am hoping to gain muscle and lose fat. Will I be able to achieve these goals with this workout?

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Posted Mon, 10/26/2020 - 09:53
Abigail_M&S

Hey Ellen - you can do dumbbell floor press instead: https://www.muscleandstrength.com/exercises/dumbbell-floor-press.html

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Posted Sat, 10/24/2020 - 22:26
DJOMOLO

If I have lighter dumbbells (10lb) should I do higher reps to bring the same results as lifting heavier weights ? Heavier weights are scarce these days. They feel heavy for me though. I am a beginner and my plan is to change weights every time they start to feel lighter. What do you reccomend ? Do you have any bodyweight program I could follow on top of this one ?

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Posted Sat, 10/24/2020 - 12:34
David

Hi, iam 17 years old and iam following this program for 2months. I would like to ask you if is this program friendly for Anterior Pelvic Tilt. Can i do all the exercises and would you add some to help me fix it?
Thanks

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Posted Mon, 10/26/2020 - 09:55
Abigail_M&S

Hey David - here's a great article all about anterior pelvic tilt and what can be done to help fix it: https://www.muscleandstrength.com/articles/how-to-fix-buttwink-squats

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Posted Fri, 10/23/2020 - 16:31
fermin caballero

Hi! Do you think I can repleace dumbell squats for goblet squats(doing them in both leg days). I can't really go heavy without hitting my knees with the plates i have.

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Posted Mon, 10/26/2020 - 09:52
Abigail_M&S

Hey fermin - yes, you can do goblet squats instead.