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.

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!

Coming Soon: 6 Day Dumbbell Only Workout Program

10 Comments+ Post Comment

No Profile Pic
Posted Tue, 10/16/2018 - 10:28
Lucas Hoffmann

Hello!
Should I reduce the number of sets, reps or exercises to make it fit around 40 minutes of training?

JoshEngland's picture
Posted Tue, 10/16/2018 - 12:38
JoshEngland

Hi Lucas,

Sure - you can do that if need be.

Hope this helps!

No Profile Pic
Posted Mon, 10/15/2018 - 14:00
Chris

Hi even though this is a dumbbell workout,can one incorporate barbells and or machines to substitute some of the exercises.

JoshEngland's picture
Posted Mon, 10/15/2018 - 14:06
JoshEngland

Hi Chris,

Sure - this program is simply a template. Feel free to alter it however you see fit.

No Profile Pic
Posted Sat, 10/13/2018 - 16:48
Nick

Should I cycle through each different excercise before starting my second set or do excercise no. 1, all sets, and then move onto excercise 2?

JoshEngland's picture
Posted Mon, 10/15/2018 - 13:30
JoshEngland

Hi Nick,

You can do either or depending on your goals. For more of a muscle building goal, do each set before moving on to the next exercises. For more of a fat building goal - perform as a circuit.

Hope this helps!

No Profile Pic
Posted Wed, 10/10/2018 - 17:20
ron

how could you adapt this 5 day program into a 3 day program

JoshEngland's picture
Posted Fri, 10/12/2018 - 10:52
JoshEngland
No Profile Pic
Posted Wed, 10/10/2018 - 11:40
Mohammed Kamal

Thank you so much.
Actually i have started a workout “dumbbell 6 days” 3 or 4 weeks ago and now i want to change to this workout, is it ok?
And what do you suggest about resting days? can i perform abs workout or cardio or even HIIT ?

JoshEngland's picture
Posted Wed, 10/10/2018 - 12:12
JoshEngland

Hi Mohammed,

You're welcome! Thank you for checking out the program and giving it a shot. Yes, that is absolutely ok to do.

Take your rest days as needed. Personally, I'd go with after day 3 and day 5. Sure, you can incorporate abs and cardio into the program where you see fit if you feel it is necessary to accomplish your goals. HIIT can be performed on any day of the week that isn't directly before a leg day.

Hope this helps!