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

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

Posted on: Tue, 07/26/2022 - 09:05

Is this enough for lossing weight,i have 118 kg and using 14 kg dumbels?

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Posted on: Mon, 08/01/2022 - 10:23

As long as you're eating properly and resting, you should lose weight on a program like this. Once you start getting stronger, buy heavier dumbbells or bands if you are able to.

Posted on: Sun, 07/24/2022 - 10:02

Thanks for this <3 I just had a few questions. I'm really skinny so will this workout plan help me put on muscle? or should I increase the rep range/increase the sets? And I guess ill find in cardio at the end of every workout.

Thanks again!

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Posted on: Sat, 07/30/2022 - 09:30

This will definitely help you build muscle, Sheldon. Don't change anything about the workouts. You can do cardio at the end of your workouts, but don't do more than a couple of sessions a week. Since you want to grow, you don't want to burn too many calories.

Posted on: Sat, 07/23/2022 - 11:47

Hi. I was just wondering if i only wanted to focus on the excersises but the legs. How would you suggest me to set upp the days? Is it okey for me to do, day 1: chest+shoulder/triceps, day 2: back+ biceps and day 3: complete upperbody. Then rest 2 days and start all over?

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Posted on: Thu, 07/28/2022 - 21:29

Hi, Zak. If you can't train legs because you're injured, then the schedule you suggested would be ok.

If it's not that, then I suggest training legs so your physique and fitness will be optimal.

Posted on: Wed, 07/20/2022 - 17:21

I've been doing dumbbell split exercises with only one day rest day a week, would having two rest days increase muscle growth? or should I maintain the one rest day per week program? thank you.

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Posted on: Thu, 07/28/2022 - 08:42

I actually think the extra day will help you, Jude. That gives the muscles more time to rest and recovery from the workouts.

Ahmed Khan Azhar
Posted on: Tue, 07/19/2022 - 01:23

I have been doing this workout for three weeks and i feel good and lost 2 Kg.
I am on caloric deficit. I would like to know that how much calories are burned through this workout because i want to track my burned calories with my intake calories so i can track good.

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Posted on: Thu, 07/28/2022 - 08:24

Hi, Ahmed. There are way too many factors to know that answer. Your size, effort, metabolism, and your diet all determine that. Your best bet is to get a tracker and figure that out on your own.

Posted on: Sun, 07/17/2022 - 03:48

If i want to jump rope cardio, what the best time to do it? In a rest day or after i finish the workout?

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Posted on: Sun, 07/17/2022 - 15:29

Do it after the workout, Rizky. Allow yourself the rest day for recovery. It will help you more in the long run. Hope this helps!

Posted on: Sat, 07/16/2022 - 23:27

Been doing this for about 7 weeks now. If I wanted to increase hypertrophy Ahould in increase reps or do something else like adding more weight

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Posted on: Sun, 07/17/2022 - 15:05

Add more weight, CJ.

Posted on: Sat, 07/16/2022 - 17:14

Is it necessary to do the exercises in the exact order listed? I have a bench and a set of adjustable dumbbells in a very limited area of space. Enough area that it doesn't get in the way of a proper workout but I have to move the bench out of the way when doing stuff like planks/floor press. Can I change the order to do all the bench stuff first then the non-bench stuff or vice versa?

Also, my goal right now is lose fat and gain strength, not muscle mass. Is it fine to follow this program and eat at a caloric deficit or is something else recommended? Following for a while now and I'm definitely seeing an increase in strength.

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Posted on: Tue, 07/26/2022 - 19:23

It's best to do them in that order, but necessary? Not really, GS. Do it the best way you can. Just do them all. As long as the diet supports the effort, you can use this workout for fat loss too.

Posted on: Thu, 07/14/2022 - 11:35

Hey great workout routine, I’m finishing the day 1 and day 3 in about 20 minutes is that normal? I know a lot of people workout for 1 hour so idk

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Posted on: Sat, 07/23/2022 - 19:42

Yeah, you're flying through it. Rest a little more between sets. Shoot for 90 seconds of rest between sets and exercises.

Posted on: Sat, 07/09/2022 - 00:11

Hi, I noticed that when I'm doing lateral raises on Day 1, I can't seem to fully lift both of the dumbbells. I'm lifting 16 lbs for each of the dumbbells from the previous workout prior to doing the lateral raises. Is it a goal to actually try to lift the same weights on lateral raises? Should I actually reduce the weights? If so, what are the weights I should lift during lateral raises to maximize my workout? Thanks so much. 

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Posted on: Mon, 07/18/2022 - 08:21

Hi, Ed! Reduce the weight for each exercise that you struggle with so you can perform them with proper form. Form over weight every single time. As for what you should do, start with 5's and go up based on how they feel. As long as you're challenged by the end of the set while using proper form, that is the end goal!

Posted on: Thu, 07/07/2022 - 11:25

Hi I need to know where to start tbh or a serious plan on to gaining muscle and strength I do deadlifts barbell rows and squats but need to know how heavy to go etc or start light add more or do more drop less I do not know where to start need serious advise or help for this please

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Posted on: Mon, 07/18/2022 - 08:04

Any injuries or health issues that should be known before I answer, Ross?

Posted on: Wed, 07/06/2022 - 22:16

I'm coming up on the end of the Frankomans 3 day split. Would this be the next step to progress, or should I be looking elsewhere?

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Posted on: Sun, 07/17/2022 - 15:28

This is a solid one, Austin. Let us know how you do on it! Thanks for reading M&S!

Posted on: Mon, 07/04/2022 - 23:24

Never lifted before and want to start. I'm 186 6'1 skinnyfat. Would dumbbells 55 pounds each be enough? Or should I aim higher?

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Posted on: Thu, 07/14/2022 - 08:20

That should be plenty, Vincent.

Posted on: Mon, 07/04/2022 - 23:07

Hey can I replace dumbbell pullovers with 3x chinups/pullups?

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Posted on: Thu, 07/14/2022 - 08:20


Posted on: Sun, 07/03/2022 - 16:08

On push day can I replace the floor press with dumbbells pec fly? Or would that not be enough engagement of the triceps?

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Posted on: Sun, 07/10/2022 - 16:40

You need the triceps work, Azan. That said, if you want to add the dumbbell flye, go for it. Want to make it more challenging? Do them as a superset.

a - Dumbbell Flye
b - Floor Press

Posted on: Sat, 07/02/2022 - 11:29

Hi. My goal is to put on muscle and lose fat. I’m doing this work out with no cardio. Do you suggest sticking with this or moving to the 3 day workout and doing cardio on the other 2-3 days?

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Posted on: Sun, 07/10/2022 - 16:38

Neil, go with the 3 day split and do cardio on the other days. Hope this helps.

PS: it may take a couple or even a few days in some instances, but we will get back to you. Extra messages aren't necessary.

Posted on: Fri, 07/01/2022 - 14:02

i only have 2 sets of dumbells
so meaning a week 2days rest?
doesnt it affect the training routine?
please advice @josh

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Posted on: Fri, 07/08/2022 - 09:13

Hi, Bibek. Having only two sets will be ok.

Yes, two days rest.

You should be fine and still notice results. Keep us posted on how you progress.

Posted on: Tue, 06/28/2022 - 04:44

how many seconds rest after each set

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Posted on: Thu, 06/30/2022 - 08:45

Hi, Chris. From the article...

"Keep rest periods right around the 45 second mark for this workout program."

M&S Team Badge
Posted on: Thu, 06/30/2022 - 08:45

Hi, Chris. From the article...

"Keep rest periods right around the 45 second mark for this workout program."

Posted on: Fri, 06/17/2022 - 22:21

My goal is to build a lean and toned physique, do you think this program fits my goal?

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Posted on: Sat, 06/18/2022 - 11:15

It will, Joe. If you take it on, let us know how you do. Thanks for checking out M&S!

Posted on: Fri, 06/17/2022 - 21:57

Hi. Ive been doing the 5 day dumbbell workout split for about 2 weeks now. I workout at around 9pm after dinner. Is it okay to not eat after my session? Would it affect my muscle growth?

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Posted on: Sat, 06/18/2022 - 11:13

I suggest at the very least having protein after the workout. You don't need carbs before bed if you train that late, but at least give your muscles that protein to help rebuild while you're sleeping. Even if it's a whey or casein shake, it beats nothing.

Posted on: Mon, 06/06/2022 - 03:26

Is there any recommendation for upping the sets and reps for someone who switched from calisthenics to weights because I have been doing cali for 1 2/3 years and I think that these workouts are a bit less for me.

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Posted on: Thu, 06/09/2022 - 08:03

Hi, Lim. It may be time to find another program. If dumbbells are the only thing you have access to, then you could superset each dumbbell exercise with a calisthenic.

Posted on: Thu, 06/02/2022 - 00:55

Hi, why there is db pullover in day 3? Isnt that a chest movemen

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Posted on: Sun, 06/05/2022 - 07:44

Hi, Waltyer. Actually, the pullover works the lats more than the chest. If you have access to a triceps bar with the vertical handles, that would be even more effective than the dumbbells.

Posted on: Sat, 05/28/2022 - 00:51

What is the rest between exercises I know it’s 45 seconds in between each set

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Posted on: Sat, 05/28/2022 - 21:10

Same time, Joshua. If you need to take 60, go for it, but shoot for 45 between exercises as well.

Dave Wheelis
Posted on: Sat, 05/21/2022 - 11:35

Week 4 of 5 day dumbbell done. Not bad for 61 love feeling spent. This weeks goal to ramp up cardio for weight loss and overall health.

Posted on: Fri, 05/20/2022 - 18:41

I wanted to ask if you can come up with a more advanced dumbell workout. I completed the 5 days and 6 days intermediate workouts and they are amazing. Wanted to see if an advanced one would help me go further

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Posted on: Mon, 05/23/2022 - 08:27

I will make the pitch to my editors, Alex, and perhaps we can do a future workout for advanced. In the meantime, what dumbbells do you have, and how heavy can you go? Perhaps I can throw a twist or two into this one to help you make some gains in the meantime.