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.

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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.

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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

318 Comments+ Post Comment

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Posted Mon, 08/03/2020 - 04:53
Mohamed

Finished this programm, lost 22 kg and the body composition difference is huge! I really want to thank you for offering us this amazing workout. Any suggestions about what's next, maybe for muscle alignance? Thank you in advance.

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Posted Mon, 08/03/2020 - 09:15
Yoshi_M&S

That's awesome Mohamed!

Keep up the great work. Here's a program I'd recommend if you have access to a bit more equipment.
https://www.muscleandstrength.com/workouts/steve-reeves-inspired-workout

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Posted Fri, 07/31/2020 - 07:53
vikas kumar gupta

i dont have a inclined brench press can I change the inclined brench press with push ups?

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Posted Mon, 08/03/2020 - 09:14
Yoshi_M&S

Hey Vikas

If you can add weight you can do pushups with your feet elevated. Or you can do flat bench press and at the top focus heavily on squeezing your upper pecs rather than your pecs as a whole.

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Posted Mon, 07/27/2020 - 20:14
Andrew

As I have adjustable dumbells could I switch the bench presses and other exercises to unilateral movements so I can add enough weight

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Posted Sun, 07/26/2020 - 17:13
Matt

Are you increasing the weight each set or use if the same weight you start with?

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Posted Tue, 07/28/2020 - 11:38
Yoshi_M&S

Hey Matt

Start with a weight that you can remain consistent with throughout the exercise. If you have any gas left in the tank on your last set then bust out a few extra reps. If you can do extra reps then go up in weight the next time you do the exercise.

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Posted Sat, 07/25/2020 - 19:17
Will

For some of the workouts I feel as if I am not working out the correct muscle that is labeled that I should I be working out. I have read the tips for the workouts but still can’t seem to get it, especially the workouts pertaining to the back, shoulders, and the chest. Sometimes I can feel a slight burn on the correct muscle but a lot more tension on others. Any tips?

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Posted Tue, 07/28/2020 - 16:30
Yoshi_M&S

Hey Will

Often times when trying a new exercise, you will feel tension on surrounding/assisting muscles while you're locking your form in. Back, shoulders and chest are some of the harder muscle groups for people to feel a mind-muscle connection. Try to really focus on driving your elbows for your back movements, and squeezing your chest on your presses/flys.

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Posted Tue, 07/21/2020 - 13:22
Shakti Dave

Hi ! I have only dumbbell set and no bench।

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Posted Tue, 07/21/2020 - 08:30
Geffrey

I have a question about the amount of weight I should use.. With almost all the exercises I feel like I can up the amount of kg's, but with the 'Dumbbell Lateral Raise' I struggle a lot and I'm hurting my shoulder every time.. What should I do? Should I lower the kgs on that exercise and up the kgs on the others?

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Posted Tue, 07/21/2020 - 08:54
Yoshi_M&S

Hey Geffrey

That's exactly what you should do! Choose a weight that you can control with good form and you'll be moving more weight before you know it.

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Posted Sun, 07/19/2020 - 02:35
Sid

Are there any low intensity cardio programs/exercises I can pair up with this? How long and often would you recommend to do them if so? Also, is there another program to switch to for more muscle growth and then long term maintenance after plateauing with this one? Thank you

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Posted Tue, 07/21/2020 - 09:06
Yoshi_M&S

Hey Sid

Going for a brisk walk or using the stair master are great low intensity cardio options. If you're looking for a program to add some muscle size I recommend this one.
https://www.muscleandstrength.com/workouts/muscle-mass-inflation

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Posted Sun, 07/12/2020 - 16:43
Claudia Arias

Hey, I'm hoping to start this routine since gyms in my state are still closed! I don't own a bench, so I'm wondering if there might be any alternative to the bench/incline exercises? The closest thing I have is a sectional. Thanks!

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Posted Sat, 07/11/2020 - 22:55
Mateo

Do you knock out all 4 sets then move onto next, Or is it like an interval and after each set you rotate to the next weight workout?

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Posted Sat, 07/11/2020 - 19:06
Carissa

Should all sets of one movement be completed before moving on to the next movement or should exercises be done in more of a "superset" format?
Thank you.

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Posted Sat, 07/11/2020 - 00:54
Will

Could this 5 day routine be effective for middle aged teens, or is it targeted for more for adults?

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Posted Fri, 07/10/2020 - 21:40
Renato Córdova

I am finishing my fourth week of the program. I saw that this program lasts 12 weeks. When the 12 weeks are over, do I have to change the program? which one would you recommend?

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Posted Tue, 07/21/2020 - 09:16
Yoshi_M&S

Hey Renato

There are a lot of great programs we have that you can choose from. If you love this program you can up the weight and run with it again. If you want something new here's one I recommend.
https://www.muscleandstrength.com/workouts/muscle-mass-inflation

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Posted Fri, 06/12/2020 - 13:03
Robert

Week 1 done. Also is 5 KG on each dumbbell good for a beginner or should I add a bit?

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Posted Fri, 06/12/2020 - 13:12
Mike_M&S

Hey Robert - if you feels like you can do more reps at the end of your set, it's time to increase the weight.

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Posted Fri, 06/12/2020 - 05:04
Tom

When increasing the weight of the dumbbells, should I do it gradually and spread one increase over a few weeks or just go up when I feel I can lift more ?

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Posted Fri, 06/12/2020 - 13:13
Mike_M&S

See my answer above ^

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Posted Tue, 06/09/2020 - 18:44
asfdsf

sorry i'm stupid- with sets that are for one arm, say tripod dumbbell row, are we supposed to do 4 sets of 8-12 reps on each arm? so technically 8 sets of 8-12 reps?

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Posted Thu, 06/11/2020 - 13:40
Marina_M&S

Correct. 4 sets of 8-12 reps on each arm = 8 total working sets of 8-12 reps each. Hope this helps!

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Posted Mon, 06/08/2020 - 12:15
floormaster64

Just started training with dumbbells this week at home, i only have a pair of 4kgs. found this workout schedule and im interested in doing the 12 weeks challenge. wish me luck....

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Posted Mon, 06/08/2020 - 12:24
Daniel_M&S

Good luck!

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Posted Sun, 06/07/2020 - 21:45
Rawnak Ahmed

Hello, I am looking forward to changing my workout routine since I really messed up with mine. For instance, I would work out my forearms, biceps, triceps, shoulders, chest, abs, and back all in one day for 6 days a week, and clearly that is not something you would wanna do from what I've learned during these past couple of days.
I'm currently 15 years old and I saw your other routines (3-day and the 4-day). However, I feel that the 3 day would be easy for me and is short because I want to aim for at least an hour of exercising.
Do you recommend that I should start with the 4-day routine or this one (5-day)?
Also if I were to do either the 4-day or 5-day routine, how would I try to fit in a 10-minute ab workout that I usually do? I know that abs and core are included in these and should be effective but I want to know what you think about including the 10 minute routine. Maybe I could do it on the rest days in between.
Last question, I saw that you included incline bench press. However, I believe I have a flat bench so I don't necessarily know if its adjustable to be inclined. If it cannot be adjusted, is it fine to do it flat?
Thank you for these articles about the routines. I appreciate it a lot.

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Posted Sun, 06/07/2020 - 20:23
AS

Where in the routine is the rear deltoid being focused on?

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Posted Mon, 06/08/2020 - 12:25
Daniel_M&S

Any pulling movement will hit rear delts - for example, dumbbell rows.

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Posted Sun, 06/07/2020 - 01:06
Oscar

This is a great program, thanks I am on my 3rd week and definitely seeing a difference on my body tone.

I am very inflexible and stiff leg deadlift is a challenge. Either have to bend knees or curve my back to reach lower than my knee level. Otherwise i dont feel anything much ; Any suggestion or alternative?

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Posted Mon, 06/08/2020 - 12:26
Daniel_M&S

Stick with it. Go down as low as is comfortable, flexibility will come in time. I had the same issue when I first started deadlifting, really tight and inflexible hamstrings.

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Posted Fri, 06/05/2020 - 22:43
Sauce_Brune

Week 1 Completed

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Posted Fri, 06/05/2020 - 14:03
Anonymous

Is this 5 day exercise good to keep at for a whole 6 months or should I transition to another exercise? I ask because I'm really enjoying these exercises but I know that I have to somehow advance pretty soon.

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Posted Mon, 06/08/2020 - 12:27
Daniel_M&S

The program should be run for 12 weeks. You'll probably find you plateau by then anyway and will need a change.

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Posted Fri, 06/05/2020 - 11:02
Erick

Hi! I was wondering if the weight for all the sets should be the same. For example on the dumbbell bench press should I use the same weight for all 5 sets or make it heavier after each set?

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Posted Mon, 06/08/2020 - 12:28
Daniel_M&S

Always do as much weight as you can while completing the exercise with good form. If you have a few reps left in the tank, increase the weight.

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Posted Fri, 06/05/2020 - 09:34
Tommy

Should I stop doing intense cardio workout to do this?

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Posted Mon, 06/08/2020 - 12:29
Daniel_M&S

Up to you. This workout will help you build more muscle. Intense cardio without weight training is likely to burn muscle. So it depends on what you want.

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Posted Fri, 06/05/2020 - 02:10
Prayash

Switched to this routine from 1 June, and enjoying it so far. I'm adopting a 1-2-3-Rest-4-5-Rest split, and upped the rep counts to suit my activity levels, while retaining a daily 7km walking regimen and maintenance level calorific intake. I'm hoping to build muscle off lost weight and loose skin, so let's hope this works!

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Posted Mon, 06/08/2020 - 12:29
Daniel_M&S

Good luck, keep at it!

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Posted Thu, 06/04/2020 - 20:32
Charlie Shiffman

Is there any progressive overload involved? Do I just use heavier weights each week?

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Posted Mon, 06/08/2020 - 12:47
Daniel_M&S

Progressive overload is achieved by increasing your weight as you get stronger. You should increase weight but the smallest amount possible when you feel like you have a rep or two in the tank at the end of a set. Once you're no longer able to progress (plateauing), time to switch programs.

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Posted Thu, 06/04/2020 - 19:26
Bruno

can i substitute the deadlifts for leg curls ? i just don't feel confortable doing it and i don't want to get an injury

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Posted Mon, 06/08/2020 - 12:49
Daniel_M&S

You should try and stick them out as they're probably one of the best overall muscle building exercises you can do. But if you have to, you can sub them out with curls.

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Posted Thu, 06/04/2020 - 19:22
Bruno

I was doing the 3 dumbbell one and now i can workout 4-5 days per week, but i had a problem on the 3 day that is that my legs were restless and i felt i needed some time for my legs to rest because i cycle 2-3 week and that requires a lot from my legs, can i cut out 1 day from the program and make it a 4 day split (push-pull-leg-uper) ?

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Posted Mon, 06/08/2020 - 13:55
Daniel_M&S
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Posted Thu, 06/04/2020 - 08:32
Arjay

Hey, I really love this workout routine! I have a slight problem though, is there any alternative to the dumbbell hip thrust on day 4? My bench is just a bit too tall for me to workout with. Thanks in advance!

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Posted Thu, 06/04/2020 - 07:14
Lode

I complete te workouts in around 35 min is that good or do i need to up the weight.