Dumbbell & Barbell Mass Workout

Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.

Workout Summary

Build Muscle
Split
Intermediate
8 weeks
5
65 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
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Workout Description

Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. Good luck.

Monday - Shoulders
Shoulders
Exercise Sets Reps
Military Press 4 10-14
Seated Dumbbell Press 4 8
Dumbbell Front Raise 3 8-10
Dumbbell Lateral Raise 5 12, 10, 8, 8, 6
Dumbbell Reverse Fly 3 10
Notes
None.
Tuesday - Back
Back
Exercise Sets Reps
Wide Grip Pull Up 7 12 down to 6
Bent Over Barbell Row 4 12
One Arm Dumbbell Row 3 10
Deadlifts 4 10
Dumbbell Shrugs 4 8-12
Notes
None.
Wednesday - Chest, Triceps and Abs
Chest
Exercise Sets Reps
Barbell Bench Press 4 8
Incline Dumbbell Bench Press 4 10
Decline Dumbbell Bench Press 3 8
Dumbbell Flys 4 12
Chest Dip 4 MAX (weighted)
Triceps
Exercise Sets Reps
Close Grip Bench Press 5 5
Tricep Kickback 3 12-15 light
One Arm Dumbbell Extension 3 8-10
Lying Tricep Extension 4 12 strict
Abs
Decline Sit Ups 4 MAX
Notes
 
Thursday - Biceps
Biceps
Exercise Sets Reps
Standing Barbell Curl 4 8
Preacher Curl 4 8
Standing Hammer Curl 4 10
Concentration Curl 3 12
Reverse Barbell Curl 3 7-8
Notes
None.
Friday - Legs
Legs
Exercise Sets Reps
Dumbbell Lunge 4 5 each leg
Squat 6 10
Stiff Leg Deadlifts 4 10
Standing Calf Raise 8 15-20
Notes
None.

SATURDAY AND SUNDAY - REST DAYS

564 Comments+ Post Comment

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Posted Tue, 08/11/2020 - 11:27
Chris Cierans

How do you know what weight to start from? I’ve only been doing compound exercises so I don’t know where to start from.

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Posted Tue, 08/11/2020 - 16:15
Yoshi_M&S

Hey Chris

You're going to have to try the weights out yourself to find out where to start. I would suggest taking a "practice week" to go through each day of the program and work out how much weight you should be lifting on each exercise to hit the rep target. Make sure you're taking notes!

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Posted Sun, 08/09/2020 - 20:10
Abdo

I don't have pull up

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Posted Mon, 08/10/2020 - 08:19
Yoshi_M&S

Hey Abdo,

If you can, find a suitable tree branch for your pull-ups. If that isn't an option then you can do bent-over barbell rows, with different grips (overhand/underhand/wide-grip).

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Posted Wed, 08/05/2020 - 05:11
Roman

Hi,
I don't have an incline/decline on my bench.
I have a flat bench only
What are the alternatives?

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Posted Mon, 08/10/2020 - 08:23
Yoshi_M&S

Hey Roman,

You can substitute your incline work with dumbbell front raises, with your palms up. It will be similar to performing low cable flys.

For decline substitutes, I recommend throwing in some dumbbell pullovers. You'll feel this a lot in your mid/upper pecs, but it does a great job of stretching out and attacking your chest as a whole.

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Posted Wed, 07/29/2020 - 16:13
Arslan Khan

Research says we should workout each muscle twice per week, so how fo we tackle this?

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Posted Mon, 08/10/2020 - 08:25
Yoshi_M&S

Hey Arslan

With this split, you'll be hitting muscle multiple times indirectly. For example, your triceps are going to be working a little bit on your shoulder day when you're pushing, as well as on your chest/tri day. Same concept with your biceps and back work.

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Posted Sun, 07/26/2020 - 16:18
ollie

Hi, I don't have a bench as I am working out in my room. Would the floor or bed suffice? Or could I swap those exercises for ones that don't require a bench. Many thanks

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Posted Wed, 07/29/2020 - 16:43
Yoshi_M&S

Hey Ollie

Floor presses work great as an alternative if you don't have access to a bench. Just make sure that you're stretching your chest lightly between sets, since you won't be able to get the full stretch as you would on a bench.

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Posted Thu, 07/09/2020 - 23:10
Mustafa Ahmad

Could I do this to lose fat, and add cardio on the rest days?

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Posted Wed, 07/29/2020 - 16:40
Yoshi_M&S

Great question Mustafa!

I'd recommend adding in some cardio at the end of each workout, and maybe a light activity on the rest days like basketball or disc golf. Something to get you moving but not totally wear you down on the rest days.

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Posted Sat, 06/27/2020 - 11:29
Roger

What can I do in place of squat? I don't have a squat rack at home. Thanks!

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Posted Wed, 07/29/2020 - 16:37
Yoshi_M&S

Hey Roger

A great home alternative is doing Bulgarian split squats. Once you get your balance set hold some dumbbells to add resistance.

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Posted Wed, 06/17/2020 - 19:38
bruhisoverused

If Im having trouble doing the workout would it be ok to take off one set and do that set when Im more able to

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Posted Sun, 05/10/2020 - 12:21
Laura

What do you recommend for rest time between sets? I've been doing 1-2 mins?

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Posted Sun, 04/12/2020 - 14:15
Joe

Should we do all the sets of an exercise then move on to another or do one set bench press, one set incline bench, etc.

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Posted Tue, 05/05/2020 - 16:09
Daniel_M&S

Hey Joe - each exercise should be done individually, not circuit style. For example:

Bench set 1
Bench set 2
Bench set 3

Raise set 1
Raise set 2
Raise set 3

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Posted Mon, 04/06/2020 - 20:48
YoungBlood

For this workout should you only do one exercise at a time or do all the exercises then come back to your first for more break?

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Posted Tue, 05/05/2020 - 16:09
Daniel_M&S

See above ^

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Posted Wed, 03/11/2020 - 09:50
DadLife0724

On week 4 of this work out. I have been eating well and trying to stay around 3000 calories a day. I am also supplementing protein and creatine. I gained about 4 pounds at the end of week 3. Does this seem right or should I be doing something else to speed up the gain? Any input is appreciated.

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Posted Tue, 05/05/2020 - 16:11
Daniel_M&S

Gaining just over 1 pound per week is optimal, so you're right on track. You could try and get faster gains by increasing your calorie intake but you run the risk of adding fat at the same time.

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Posted Thu, 02/27/2020 - 11:15
Anthony

Hey ive used this program for about 4 months. I keep seeing more and more results. Is it wise to add a few different exercises on certain days for problem areas? Example forarms thickenning adds, hitting some lifts with altered hand position or angles

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Posted Wed, 11/13/2019 - 05:11
Diegocool

CAN I PUT ANOTHER ABS WORKOUT IN REST DAY SATURDAY OR SUNDAY IN THIS WORKOUT PROGRAM ?, AND CAN I DO THIS IN A LONG TERM PROGRAM AND NOT JUST 8 WEEKS ??

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Posted Tue, 05/05/2020 - 16:11
Daniel_M&S

Sure - you can add some ab training in there.

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Posted Wed, 05/29/2019 - 18:27
Chris

After how many weeks should I start to see results?

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Posted Tue, 03/19/2019 - 21:27
Neitana

Hey i wonna no a bit more on the back day
For wide grip pull ups what do you mean 7 sets of ?? 12 reps down to 6

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Posted Wed, 03/20/2019 - 11:40
JoshEngland

Hi Neitana,

Start with 12 and do one less rep each set.

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Posted Wed, 03/11/2020 - 09:52
DadLife0724

Start at 12 on set 1. End at 6 on set 7. 12 down to 6.

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Posted Sat, 01/26/2019 - 21:26
Luke

I did about 6 months of training but didn't put much muscle on, I stopped for about 3 months will this be a good routine to do and will I notice good gains after a couple of months or is they more intense routines for at home with a bench, dumbbells, barbell , preacher and pull up Bar where I can catch up to where I was at

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Posted Mon, 01/14/2019 - 08:57
Josh

I’ve purchased all the equipment to use this routine, thank you.

Question - How or where could I fit a 30-60 minute treadmill session in this routine? Would I need to sacrifice anything for it? Suggestions?

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Posted Mon, 01/14/2019 - 13:42
JoshEngland

Hi Josh,

That should be a fine addition. I'd recommend doing it after the weight training.

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Posted Wed, 03/11/2020 - 09:53
DadLife0724

Doesnt it say right in the workout to limit cardio?

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Posted Wed, 12/26/2018 - 17:57
Mohammed Alhamed

Is there a beginner version of this full body workout using only barbells and dumbbells? If not would you consider making one, because the guys that only have barbells and dumbbells are most likely beginners like myself, an intermediate would probably have access to most of the machines out there and woudnt need this plan. Thanks

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Posted Wed, 01/02/2019 - 13:50
JoshEngland
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Posted Sun, 11/25/2018 - 03:42
Nathan

Is this program good to get lean bulking

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Posted Mon, 11/26/2018 - 10:07
JoshEngland

Hi Nathan,

Sure, this can be used for people trying to add lean mass.

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Posted Wed, 11/07/2018 - 12:52
Jon

This is a great routine, however how are you meant to do a chest dip with just dumbbells or a barbell?

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Posted Wed, 03/11/2020 - 09:55
DadLife0724

Supposed to hang a weight from a belt if I'm not mistaken. Honestly, I do wide arm push ups rather than dips. Just go till you fall on your face each set.

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Posted Thu, 05/31/2018 - 18:26
Kit

How do I warmup for this workout?

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Posted Fri, 06/01/2018 - 08:42
JoshEngland
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Posted Mon, 05/28/2018 - 12:28
Jaz

Hey..is there any alternatives for decline and incline bench press...I dont have a bench..So??

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Posted Sun, 05/20/2018 - 19:18
Mike

I've completed this workout. Where do I go from here? How do I determine which program to follow up with and future programs?

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Posted Tue, 05/29/2018 - 11:59
JoshEngland

Hi Mike,

Depends on your goals and how many days per week you'd like to workout. Our database is filled with workouts for any goal: https://www.muscleandstrength.com/workout-routines

Hope this helps!

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Posted Fri, 06/01/2018 - 14:24
Mike

Looking to get more definition. Working out 5-6 days a week.

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Posted Wed, 05/16/2018 - 00:16
Russ L

How long should I take a break between each set and exercise

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Posted Wed, 05/16/2018 - 10:06
JoshEngland

Hi Russ,

30-90 Secs should do the trick.

Hope this helps!

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Posted Thu, 04/26/2018 - 03:07
Zeeee

Why isn't there a leg press exercise in the plan?and can i hit my biceps routine with either back or shoulder routine?

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Posted Thu, 04/26/2018 - 10:14
JoshEngland

Hi Zeeee,

Because it is a plan that only used dumbbells and barbells.

Yes, feel free to alter this program however you see fit to help you meet your individual goals.

Hope this helps!

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Posted Tue, 03/20/2018 - 03:49
ADAM

This is similar to the program.
Is there a program The dumbbell and barbell made with advanced level.