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: Sun, 05/19/2024 - 22:51

Finishing up week 5 today, minor weight gain, but strength is up!

Posted on: Sat, 05/18/2024 - 04:08

Hello, is it ok to combine this workout routine with morning 20 min jog a 2-3 times per week (or more?)?

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Posted on: Thu, 05/23/2024 - 08:56

Very solid idea, Thom. I would say start with 3 and then if you find you can do it for 4-5, go for it. Hope this helps!

Posted on: Wed, 05/15/2024 - 15:14

I’m looking for a dumbbell workout routine in the morning before work. I only have around 45 min including stretching/warmup. What would be the best adjustment to make this workout fit?

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Posted on: Thu, 05/23/2024 - 08:55

Hi Patrick, I would suggest cutting one set out of each exercise and keeping rest to a bare minimum (30-45 seconds) so you can get in and out in 45 minutes. I hope this helps.

Posted on: Tue, 05/14/2024 - 00:13

Do you have an alternative to lunges on day 2? It’s very difficult for me to do that exercise because of an injury.

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Posted on: Wed, 05/15/2024 - 06:30

Hi Jackson. It would be irresponsible of me to make recommendations without knowing the injury. I would suggest talking to your doctor to find a suitable replacement.

Posted on: Mon, 05/13/2024 - 02:06

what happens if we dont have a bench?

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Posted on: Thu, 05/23/2024 - 08:54

Hey D, when I started training, I didn't have a bench either. I used folded blankets on the floor to increase the range of motion and found that to be a good substitute for flat pressing. You can either swap incline for seated with a chair or skip it.

Posted on: Sun, 05/05/2024 - 08:05

Can I do without leg days only? I run twice in a week in the meantime and i couldn't get enough energy on my legs while running if i also do legs. I wonder your expert opinion.
Thanks man!

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Posted on: Wed, 05/15/2024 - 06:29

I would suggest doing at least one leg day a week. You may not need the other one and can adjust the schedule for the running, but at least one would be a big help to see positive results on this program.

Posted on: Sat, 05/04/2024 - 15:20

Would it be ok 2 replace the second leg day for something like calisthenics

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Posted on: Wed, 05/15/2024 - 06:28

You can, but you may not see the same results as you would doing the program as is.

Posted on: Thu, 05/02/2024 - 11:36

On day 4 dumbbell hip thrust , when I click on it, nothing happens there’s no demonstration. I’m in the fourth week of the program ,which I think is fantastic, I’ve been skipping the dumbbell hip thrust because I was not sure if I should be doing it .


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Posted on: Wed, 05/15/2024 - 06:27

Hi Mike, here is the link to the barbell version. You can place the dumbbells in a similar way to make it work.

Hope this helps!

Posted on: Thu, 04/25/2024 - 12:39

Hey josh, can I do this 5 days split from today if I haven't done 3 and 4 prior? I am around 16. Would this show viable changes in 6 months if I follow this same routine everyday

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Posted on: Sun, 04/28/2024 - 18:31

Hi Ryan, Josh has moved on from M&S, but we still got you covered. Are you new to training? If so, then you should consider doing the 3 and 4 day programs first. If you have some experience, then you should be okay for the 5 days. As long as you eat healthy and recover (including taking two days off a weeK), then you should see some solid progress in six months.

Posted on: Tue, 05/14/2024 - 19:30

If you are already fit then I would do the 4 day split just so your body is used to this type of training then I would move onto the 6 day split. If you were older it might be okay for you to go straight into the 6 day split, it’s probably not a good idea at 16.

Posted on: Thu, 04/11/2024 - 18:25

So I started Jan 28/30, that was a bit long ago and I never had the chance to go from 30 pound DB weights and stuck with 20 pounds, now it's April 11 and I don't have much weeks left should I change workout or just get higher weights and continue as long as I want?

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Posted on: Fri, 04/12/2024 - 08:12

You can do it either way, Alan, but I would suggest getting higher weights and keep going. Good chance you will need them down the road anyway.

Posted on: Thu, 04/11/2024 - 06:27

Any reason why you adding 2 leg days in this program ?

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Posted on: Fri, 04/12/2024 - 08:11

Can't speak for Josh on that, but the legs are larger muscle groups and can benefit from the volume and multiple exercises.

Posted on: Wed, 04/10/2024 - 23:26

Would this be OK for a women to do as it came under workouts for men Thank you

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Posted on: Fri, 04/12/2024 - 08:10

Per the top of the article.

"Target Gender: Male & Female"

Hope this helps.

Posted on: Mon, 04/08/2024 - 21:02

I just started lifting weights early December, using the 3, 4, and now 5 day dumbbell routines. I’m 6 weeks into the 5 day routine.

My schedule is about to be considerably more limited. I’m trying to find the best option for moving forward. Would you recommend:
1) Continue with this 5 day routine, spread out over 10-12 days
2) Start the 6 day routine, split over 2 weeks
3) Revisit the 3 day routine and start back on the 5 day in Autumn when my schedule permits.


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Posted on: Tue, 04/09/2024 - 20:29

Hey Dan, if you found that the 3-day routine was still challenging, go back to it. If not, go up to the 6 day and split it over 2 weeks. I would personally choose that option, but I think the one you will be more likely to stay consistent on is the best choice.

Hope you have been making progress, and thank you for choosing M&S!

Posted on: Thu, 04/18/2024 - 08:06

Thanks! I’ve really been enjoying these workouts and feel that they have helped build strength, which is my personal goal!

Posted on: Fri, 04/05/2024 - 06:54

I think this workout needs some wrist curls and reverse wrist curls, otherwise it's quite solid!

Posted on: Thu, 03/14/2024 - 09:44

Started this workout today on day 4 after doing 2 months of pure upper body 3 days a week,
Definitely feeling the burn on my legs struggling to walk haha!
Loving this though and the videos to go along with each exercise really helps!

My only question so far is do you sell any pre work out shakes or supplements?

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Posted on: Sat, 03/23/2024 - 17:03

We got a few around here.

Posted on: Thu, 03/14/2024 - 04:19

I am due to finish my 5 day dumbbell workout for the 12 weeks. I would ideally like to stick to 5 days but I see the next routine plan is 6 days. What can I do to keep my 5 day workouts fresh going forward?

Many thanks. Adam

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Posted on: Sat, 03/23/2024 - 17:02

This may help you, Adam. Thanks for reading M&S!

Posted on: Tue, 03/12/2024 - 12:26

Hey, this looks like a great workout, can't wait to switch things up and try this out. I have a couple of questions though, my apologies if they seem a bit redundant:

1.) So I've been doing a bodyweight workout with a weighted vest for well over a year now. Along with a day of cardio, how would you recommend I split the days up? I was thinking the best would probably be day 1, day 2, cardio, day 3, day 4, day 5, rest, repeat.

2.) So it's a 45 second break between each set, does that include between each exercise? For example, if I just finished all of the sets for the dumbbell bench press, and I'm getting ready to start the incline dumbbell bench press sets, should I still take a 45 second break, or longer?

Thanks for putting this workout out on the internet for FREE, I really appreciate that.

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Posted on: Wed, 03/13/2024 - 09:03

Hey J, thanks for the kind words.

1. I love the schedule you laid out. So, go with it!

2. You can take a little longer if you need to since you're transitioning from one to another. However, don't feel you have to. If you feel ready after 45 seconds, let it rip.

We are glad to be a resource for so many people to reach their goals. Rare that I do this, but my only ask is if/when you have supplement needs, consider M&S. That is what helps us keep this thing going so we can continue to provide the workouts and content at no charge to you.

Posted on: Wed, 03/06/2024 - 22:28

Thank you for this amazing resource. I loved the 3 and 4 day routines. I have had great success and been motivated to continue.

I really liked the dumbbell hamstring curl in the 4 day routine. Would you recommend swapping it in on one or both of the leg days and what it might replace? Thank you for your help.

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Posted on: Wed, 03/13/2024 - 09:01

Hey Jason, would you have a problem just adding it in and not replacing anything? I believe it is that good of a movement that it can be included with this.

Posted on: Tue, 02/27/2024 - 23:52

Is it advisable to do this for 5 straight days then 2 days rest afterwards?

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Posted on: Wed, 02/28/2024 - 12:33

Hello Wakfu, if you've been working out for a while, then you could potentially train five days in a row, but I would suggest monitoring your recovery to make sure your strength isn't compromised.

If you're new to training, then it would be best to train no more than three days in a row without a day off. Hope this helps.

Posted on: Tue, 02/20/2024 - 07:59

i always get muscle failure on day 3

Posted on: Sat, 02/17/2024 - 03:42

I just started program and love it! I have been doing a 5/3/1 BBB cycle and wanted to take a break from the barbell and see if I can refocus myself. Is there a version of this programming that includes gym machines as well?

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Posted on: Wed, 02/21/2024 - 09:14

We have other PF workouts here on M&S, Ryan. Check this one out.

Ahmed Shahab
Posted on: Thu, 02/15/2024 - 21:04

Hi Josh great work out. I had one question for upper body days the dumbbells work just great for me. But on lower body/leg days would it be okay to use Smith Machine bars at Planet Fitness? I feel I can get better form and balance using the Smith Machine and especially for squats I feel like an anterior weighted bar gives me more control, balance and overall better form. Thanks.

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Posted on: Wed, 02/21/2024 - 09:12

What's good, Ahmed? Thank you for reading M&S!

These workouts were for people that had just dumbbells to work with. If you're able to use machines, then by all means go for it. Your reasoning makes perfect sense as well. Good luck and let us know how this works for you.

Posted on: Wed, 02/14/2024 - 15:56

Hi, what warm up routine would you recommend with this workout? Thanks

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Posted on: Fri, 02/16/2024 - 11:10

Hi Shane, this should help you warm up properly for these workouts.

Posted on: Fri, 02/09/2024 - 21:58

What would be be the best way and day to add push ups and dips?

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Posted on: Wed, 02/14/2024 - 05:29

Hi Alex, do dips on Day 1 and pushups on the upper body day at the end. Hope this helps!

Posted on: Sun, 02/04/2024 - 13:27

Why is the pdf set to print the entire length on half a page of one sheet of paper, instead of like 2 sheets, or both sides of one sheet? Is there a way to change that to print larger?

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Posted on: Wed, 02/14/2024 - 05:28

Hi Aaron, I tried myself and found the same problem. The resolution I found was to screenshot half of the workouts on one image and print them that way. I will report this to my editor to see what we can do about it. Thanks for pointing it out.

Posted on: Sun, 02/04/2024 - 06:00

Hey I'm 6,2 but only 67kg and wanting to bulk up a bit more. I have no bench and a very basic dumbbell set. I was wondering how you determine how much weight you should be lifting for each exercise. Also the 2 rest days, should they be split or one after the other? Thanks