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Workout Summary
Build Muscle
Split
Intermediate
8 weeks
5
65 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
Download WorkoutWorkout 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
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.
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!
I don't have pull up
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).
Hi,
I don't have an incline/decline on my bench.
I have a flat bench only
What are the alternatives?
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.
Research says we should workout each muscle twice per week, so how fo we tackle this?
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.
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
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.
Could I do this to lose fat, and add cardio on the rest days?
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.
What can I do in place of squat? I don't have a squat rack at home. Thanks!
Hey Roger
A great home alternative is doing Bulgarian split squats. Once you get your balance set hold some dumbbells to add resistance.
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
What do you recommend for rest time between sets? I've been doing 1-2 mins?
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.
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
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?
See above ^
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.
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.
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
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 ??
Sure - you can add some ab training in there.
After how many weeks should I start to see results?
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
Hi Neitana,
Start with 12 and do one less rep each set.
Start at 12 on set 1. End at 6 on set 7. 12 down to 6.
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
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?
Hi Josh,
That should be a fine addition. I'd recommend doing it after the weight training.
Doesnt it say right in the workout to limit cardio?
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
Hi Mohammed,
Give this one a go: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
Is this program good to get lean bulking
Hi Nathan,
Sure, this can be used for people trying to add lean mass.
This is a great routine, however how are you meant to do a chest dip with just dumbbells or a barbell?
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.
How do I warmup for this workout?
Hi Kit,
Start here: https://www.muscleandstrength.com/articles/warming-up-for-dummies
Hope this helps!
Hey..is there any alternatives for decline and incline bench press...I dont have a bench..So??
I've completed this workout. Where do I go from here? How do I determine which program to follow up with and future programs?
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!
Looking to get more definition. Working out 5-6 days a week.
How long should I take a break between each set and exercise
Hi Russ,
30-90 Secs should do the trick.
Hope this helps!
Why isn't there a leg press exercise in the plan?and can i hit my biceps routine with either back or shoulder routine?
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!
This is similar to the program.
Is there a program The dumbbell and barbell made with advanced level.