Dumbbell & Barbell Mass Workout

Dumbbell & Barbell Muscle Building 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
Barbell, Bodyweight, Dumbbells
Male & Female

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. If you need help using the workout visit our forum and ask. Good luck.

Monday - 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
Tuesday - 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
Wednesday - Chest, Triceps and Abs
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)
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
Decline Sit Ups 4 MAX
Thursday - 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
Friday - Legs
Exercise Sets Reps
Dumbbell Lunge 4 5 each leg
Squat 6 10
Stiff Leg Deadlifts 4 10
Standing Calf Raise 8 15-20


About The Author
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465 Comments+ Post Comment

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Posted Sun, 12/06/2015 - 17:54

Rest time between sets, exercises?

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Posted Thu, 01/07/2016 - 16:27

Since it is muscle building hypertrophy you would want to rest 30seconds to 60seconds max. On the ones asking for only 8 reps you want a little heavy weight. 10 to 12 reps you want lighter weight but less rest time and more time under tension.

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Posted Mon, 11/09/2015 - 11:22

Is this suitable for a beginner that's cutting?

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Posted Sat, 10/31/2015 - 04:51

I stopped working out for a while after I noticed a huge drop in my weight.
Back to workout I found this great article. Started today as Friday . My damn legs are so painful lol

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Posted Wed, 10/28/2015 - 15:19

How many weeks can I do this before my body gets used to it and it doesn't make any difference? A friend told me that your body can grow accustomed to a certain workout and it will stop working

MikeWines's picture
Posted Wed, 10/28/2015 - 15:59

If you're using the concept of progressive overload then you won't get accustomed to your workouts. "Muscle confusion" is a broscience myth.

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Posted Wed, 10/28/2015 - 16:10

Awesome! Thanks for the reply!
Also, I hate to ask this, but what is "progressive overload?"

MikeWines's picture
Posted Thu, 10/29/2015 - 09:44


Progressive overload refers to the principle used in weight lifting of accomplishing more work in a certain period of time. Now this can be accomplished in a variety of different ways but two of the most common are adding more weight to the bar or completing more sets and/or reps.

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Posted Mon, 10/05/2015 - 07:00

How many sets and reps should i follow in this

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Posted Mon, 10/05/2015 - 07:00

How many sets and reps should i follow in this

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Posted Wed, 07/29/2015 - 16:30

I'm taking about 1hr or less for most days with this, except Wednesday which takes 2 hrs! Is there a recommended way to split Wednesday up over a few days? Might have to do it in a morning / evening session otherwise.

MikeWines's picture
Posted Thu, 07/30/2015 - 09:24

Just cut down on the lift to make it look like this:

BB Bench
Incline OR Decline Bench (Your Choice)
Close Grip Bench
Lying Tricep Extension
Decline Situp

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Posted Wed, 07/22/2015 - 02:43

For the wide grip pull up reps, i don't really understand it, i would start counting from 12 to 6 for 7 sets? sorry

MikeWines's picture
Posted Wed, 07/22/2015 - 09:35

You are doing 7 sets with the following reps:
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps
Set 6: 7 reps
Set 7: 6 reps

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Posted Sat, 10/03/2015 - 11:31

That reps on every exercise right?
Or only this one?

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Posted Tue, 07/21/2015 - 01:44

So I might do this program next week, I'm gonna transition from Stronglifts and I'm wondering if i can go in a calorie deficit while doing this program?

MikeWines's picture
Posted Tue, 07/21/2015 - 09:10

You can certainly try. It's alot of volume to handle in a caloric deficit so I certainly wouldn't recommend it.

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Posted Fri, 07/17/2015 - 20:20

Thanks for putting up this workout. I've been doing it for the past 9 weeks and am making some great gains. Much appreciated.

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Posted Sat, 06/13/2015 - 09:58

I’m 6.4 with 160 lbs. So i need to get weight :) wil this program get me some abs 2 ? how much can i rest beetwen the sets ? can u send me some meal programs ? will some mass gainers help me ? can u please tell me which exercises can i switch barbell because i haven't got it. ty

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Posted Wed, 06/03/2015 - 18:23

Hi, is there a way you can split the workout into 4 days? i would be fine doing Mon,Tue,Thur and Friday.

MikeWines's picture
Posted Thu, 06/04/2015 - 09:04

Just cycle the workouts.
Monday - A
Tuesday - B
Thursday - C
Friday - D
Monday - E
Tuesday - A
Thursday - B
Friday - C

Tracking with me?

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Posted Sat, 05/23/2015 - 13:12

The workout i'm doing now is that on tuesday and thursday i train the biceps, triceps and chest.
I want to do the workout here on the website but with this workout you are doing the tricep, bicep etc one's a week. Is that better for results?

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Posted Thu, 04/30/2015 - 12:29

Can I swap chest and shoulders days since it works better with my work schedule?

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Posted Tue, 03/31/2015 - 11:42

Hi i've been training on and of for the last year and am about 2 start this workout program on here,my question is what is a good warm up?

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Posted Tue, 12/23/2014 - 15:51

I am looking at a 3 day split and i like the looks of these exercises so would it be possible to do back and biceps monday shoilders legs wednesday and then chest and triceps on friday?

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Posted Wed, 11/05/2014 - 16:48

Should i lift my max weight for each set or start of lighter and gradually increase the weight each set lifting my heaviest weight during my last set ?

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Posted Mon, 03/16/2015 - 20:56

Keep it the same and lift your max weight, a weight you can do for the required sets. For example 4 by 10 reps. Once you can do all 40 reps with a certain weight, increase the weight. Don't increase until you can do all 40 with the new weight and so on.

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Posted Tue, 10/07/2014 - 06:12

Nice split. But I have a question - Isn't the bicep day too much? I mean it looks like I will over-train my biceps that day. Also, can I workout triceps and biceps the same day?

Thanks in Advance

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Posted Sun, 09/28/2014 - 19:02

I loved this workout. but what if I want also to cut fat? what should I do? thnx

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Posted Sat, 09/13/2014 - 12:29

can anyone help me with the french curl. It feels as though something is being restricted in my clavical, and its not activating the tricep on my left arm because of this. any Suggestions?

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Posted Sat, 08/09/2014 - 03:38

Would it be alright to move abs to leg day or do I need to leave it on chest and tricep day.

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Posted Sun, 08/03/2014 - 07:41
Sean Rezal

Hey, just wanna clarify something. How long do I run this workout?

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Posted Tue, 07/15/2014 - 19:27

I've been using this workout for three weeks now but everytime I feel that my left side is more sore than my right everytime. Is that normal? In addition, I feel that my left bicep is getting bigger than my left. Is there something wrong like maybe I have good form on my left bu not on my right?

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Posted Mon, 06/16/2014 - 09:55

Hello. So I am on my first day, I just did shoulders and I really like this workout.. I feel so pumped up now. I have a question though. I don't have a decline bench, is there another good exercise method whitout using a decline bench for abs?

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Posted Sun, 06/08/2014 - 15:34

Hey. Is there an efficient way to split this into four days without losing any of the affect and allowing yourself time to recover?

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Posted Wed, 05/28/2014 - 05:26

What kind of squat do you recommend: full (ass to grass) or parallel?

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Posted Tue, 05/27/2014 - 10:54

would this be suitable for someone starting out lifting?

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Posted Sat, 10/11/2014 - 21:53

It is an intermediate workout aimed at intermediate lifters. Any workout will be beneficial in my opinion. Unless you are benching 25 lbs for 10 reps and calling it a day kind of thing. But will it be OPTIMAL for beginners? Probably not. But don't take my word for it, you can only learn what works for your body by trying different things. Try it for a few weeks, see how you feel.

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Posted Sun, 04/06/2014 - 07:52

could i do use this workout even though i do cardio and wanting to be more lean as to gaining big mass muscle?

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Posted Sun, 03/02/2014 - 09:12

Would this routine be ok for a 15 (almost 16 year old) to do? With also some cardio?And no supplements , only healthy eating and fish oil.

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Posted Fri, 09/11/2015 - 19:04
Michael McCallum

Definitely. Supplements or not, this workout routine will definitely show results within a couple months. Just don't push yourself too hard or you'll avoid working out. Pace yourself and you'll look forward to it.

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Posted Fri, 02/14/2014 - 22:08

Hello, i am currently using this workout but i am confused on how much if any rest between sets and also in between exercises if someone would enlighten me i would very thankful

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Posted Thu, 01/09/2014 - 13:29

why does everyone thumbs down so much?

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Posted Mon, 01/06/2014 - 14:25

Can I use this as a cutting routine as well if I adjust my diet??

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Posted Mon, 12/30/2013 - 19:24

Hey Steve, workout plan looks great, could I change the order to
Back- Tuesday
Legs - Wednesday
Biceps- Thursday
Shoulders- Friday

Just I'd prefer to do legs on a Wednesday to give my upper body a rest ! Cheers Steve !

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Posted Sun, 12/15/2013 - 18:14

I started this routine recently. I've configured the weight to where I am struggling to hit that last rep and I am definitely getting the best out of each set.
My only issue is that at the end of the workout I still feel as though I have a lot left in me. Should I resolve this by maybe adding sets to each workout, or maybe just adding a few sets of other workouts to each daily routine? Or would that be overdoing it?

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Posted Tue, 11/05/2013 - 07:46

Hello Steve,

I dont have an incline/decline on my bench what are the alternatives.

I have a flat bench only


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Posted Sun, 10/27/2013 - 13:38
Lee Farina

How many weeks should I do this workout for?

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Posted Sat, 10/26/2013 - 11:02

I havent worked out in 9 months, but before I worked out for 5 years, is this good workout to start out or shud I do 3 day workout plan? im trying to gain mass all over with some definetion, I really like the workout above

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Posted Wed, 10/02/2013 - 09:49

I'm 6 foot and currently at 191 lbs. I've been doing a mixture of p90x, body beast & insanity for the past 2 1/2 years. So I'm pretty accustomed to short to no rest breaks between sets. I've initially dropped 41 lbs during this period and have put back some of the weight (20 lbs.) in an attempt to gain more muscle mass.

Can I alternate between exercises and only rest briefly rest when a cycle of all of these exercises have been completed? Or do you think this would be counter-productive to muscle gain?