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
Split
Intermediate
5
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
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

5 STARS
271 VOTES
RATE THIS
About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

446 Comments+ Post Comment

No Profile Pic
Posted Sat, 06/13/2015 - 09:58
patrik

Helo
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

No Profile Pic
Posted Wed, 06/03/2015 - 18:23
Danny

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
MikeWines

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

Tracking with me?

No Profile Pic
Posted Sat, 05/23/2015 - 13:12
Bas

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?

No Profile Pic
Posted Thu, 04/30/2015 - 12:29
Matt

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

No Profile Pic
Posted Tue, 03/31/2015 - 11:42
terry

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?

No Profile Pic
Posted Tue, 12/23/2014 - 15:51
liam

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?

No Profile Pic
Posted Wed, 11/05/2014 - 16:48
mylo

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 ?

No Profile Pic
Posted Mon, 03/16/2015 - 20:56
Lillee

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.

No Profile Pic
Posted Tue, 10/07/2014 - 06:12
Devansh

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

No Profile Pic
Posted Sun, 09/28/2014 - 19:02
Abdullah

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

No Profile Pic
Posted Sat, 09/13/2014 - 12:29
Jessey

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?

No Profile Pic
Posted Sat, 08/09/2014 - 03:38
Robert

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

No Profile Pic
Posted Sun, 08/03/2014 - 07:41
Sean Rezal

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

No Profile Pic
Posted Tue, 07/15/2014 - 19:27
Andi

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?

No Profile Pic
Posted Mon, 06/16/2014 - 09:55
Zygasas

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?

No Profile Pic
Posted Sun, 06/08/2014 - 15:34
Kam

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

No Profile Pic
Posted Wed, 05/28/2014 - 05:26
Fenna

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

No Profile Pic
Posted Tue, 05/27/2014 - 10:54
tobes

would this be suitable for someone starting out lifting?

No Profile Pic
Posted Sat, 10/11/2014 - 21:53
Charles

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.

No Profile Pic
Posted Sun, 04/06/2014 - 07:52
Richard

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

No Profile Pic
Posted Sun, 03/02/2014 - 09:12
Jonathan

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.

No Profile Pic
Posted Fri, 02/14/2014 - 22:08
Antonio

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

No Profile Pic
Posted Thu, 01/09/2014 - 13:29
Kahlib

why does everyone thumbs down so much?

No Profile Pic
Posted Mon, 01/06/2014 - 14:25
Chris

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

No Profile Pic
Posted Mon, 12/30/2013 - 19:24
Geraint

Hey Steve, workout plan looks great, could I change the order to
Chest-Monday
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 !

No Profile Pic
Posted Sun, 12/15/2013 - 18:14
CSiVARD

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?

No Profile Pic
Posted Tue, 11/05/2013 - 07:46
Christopher

Hello Steve,

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

I have a flat bench only

Thanks.

No Profile Pic
Posted Sun, 10/27/2013 - 13:38
Lee Farina

How many weeks should I do this workout for?

No Profile Pic
Posted Sat, 10/26/2013 - 11:02
thomas

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

No Profile Pic
Posted Wed, 10/02/2013 - 09:49
Willie

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?

No Profile Pic
Posted Tue, 10/01/2013 - 15:45
Caleb

hey what can i replace preacher curls with?

No Profile Pic
Posted Mon, 09/23/2013 - 16:00
Byron

DID THIS WORKOUT LAST WEEK. FELT AWESOME. WILL DO IT AGAIN THIS WEEK

No Profile Pic
Posted Sun, 09/15/2013 - 19:12
Jon

Im looking to make my muscles stronger and bigger, for awhile now they have been about the same size im pretty toned so I was wondering could i do this workout with alot of weight and low reps for each exercise.

No Profile Pic
Posted Tue, 09/10/2013 - 17:44
aran

Shouldn't there be more training on abs?

No Profile Pic
Posted Wed, 08/21/2013 - 18:38
Alex Malt

Hey steve can I add a little bit cardio cause i want to define my body?
Alex

No Profile Pic
Posted Wed, 08/21/2013 - 15:50
Caleb

Hey for the bicep workout what could i replace the preacher curl with?

No Profile Pic
Posted Sun, 08/04/2013 - 09:38
SheyG

Is it ok if i do cardio 3 times a week while doing this routine?

Thanks.

No Profile Pic
Posted Thu, 08/01/2013 - 20:11
Adam Maddox

Hey I was wondering are some of these exercises over kill I thought you were suppose to limit you workouts to an hour or hour and a half. Most of these workouts take me over and hour should I cut some of them outI just feel like I might be over training I just don't won't to hinder my progress.

No Profile Pic
Posted Wed, 07/17/2013 - 01:28
AJ

130Ibs for both? Or.. What
Please answer thanks.

No Profile Pic
Posted Sat, 10/11/2014 - 21:44
Charles

If you need help figuring out how much weight to lift, you would probably be better off doing a beginner program. If it says 10 reps, try a weight that you can safely do 10 reps with good form. If it felt easy increase the weight. If you can only do 2-3 reps and your form is suffering, lower your weight. There are a lot of beginner programs on this site that may be more suitable. 3 days a week is more than enough when you are starting out. 5 days is for more experienced lifters.

No Profile Pic
Posted Wed, 07/17/2013 - 01:24
AJ

How much weights should I have for both dumbbells and barbells?

No Profile Pic
Posted Sun, 07/14/2013 - 16:52
Dave Sutherland

Hi im just gonna start this workout.is it the same weight each set sorry if its been asked before

No Profile Pic
Posted Fri, 07/12/2013 - 15:08
nathan

is this a suitable workout for a 14 year old?

No Profile Pic
Posted Tue, 07/09/2013 - 08:18
sandeep

hii Steve
best way to burn fat around chest and get in to a shape please suggest best workouts..

No Profile Pic
Posted Tue, 07/09/2013 - 08:11
sandeep

hii
is there any specific order to be followed like first for biceps,triceps,chest,shoulders etc if not please mention what should not be done after particular exercise.

No Profile Pic
Posted Thu, 06/06/2013 - 11:53
Sid

Hi steve, i don't have access to a preacher curl bench, is there any way to replace the preacher curl for something else? and if so. could you please suggest another exercise?

No Profile Pic
Posted Wed, 05/29/2013 - 03:34
Louis

Hi. Just want to know what would be the best way to build big stong calves. At this stage I don't have any calves.

No Profile Pic
Posted Tue, 05/28/2013 - 06:26
Typhoon

Hi
I recently tried the monday shoulders part of the workout and it was very good. The next day my shoulders were not sore but my left wrist is a little bit. As i was doing the reps, i got to the targeted number of reps the first set and did less the further sets. I am new to doing a workout plan and need to ask is what i'm doing right or wrong.

No Profile Pic
Posted Wed, 05/22/2013 - 19:16
SERGIO

Hello Everyone:
I been doing the p90x thing, and I just got bored of it. So I.m Trying to gain Muscle and get Ripped, so I;'m Adding cardio Workouts in the morning and working out at 8 at nite just after Working. Sleep at 11 and get up at 6 am get to work at 9.... Hope that does it, probably gona take some protein, but that ill leave to my sports nutricionist... Question # 1: Rest Time Between SET? 60 secs or 90secs? or that depends on me?.... Also, I was doing the German Growth Volumen thing, it did Work but was 0 fun, guess that why they called it GERMAN hahaha... No hard Feeling to any german out here.

Thank in Advance for taking the time to response and excuse me for my English... Not my First Languaje,

TY