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
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

542 Comments+ Post Comment

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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 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 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.

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Posted Tue, 03/20/2018 - 08:38
JoshEngland

Hi Adam,

Hmm. Not one that follows this program, but we have a ton of workouts in our workout database that are advanced and include dumbbells and barbells:

https://www.muscleandstrength.com/workout-routines

But maybe an advanced version of this program is something we can consider developing in the future.

Hope this helps!

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Posted Sat, 03/24/2018 - 16:53
Fatih

Hi Josh,
I've been following this workout for a month and i feel great. My muscles building up nicely and my body is starting to get into shape. I see results already.
I really hope you can give us a more advanced version of this program.
Thank you for this great workout.

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Posted Mon, 03/19/2018 - 13:16
Steve

I have just started this workout, I’m doing it at home, I have weights bench, barbell and a selection of dumbbells. The only exercise I can’t do is the wide grip pull up as I don’t have a bar, any suggestions for something I can do instead at home?

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Posted Mon, 03/19/2018 - 13:42
JoshEngland

Hi Steve,

An additional row variation will be a fine substitution. That being said, pull up bars are fairly affordable these days and a great investment. Might not be a bad idea to invest in one for your home gym down the road.

Hope this helps!

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Posted Sat, 02/10/2018 - 08:47
Bob

Good Morning,

Week 1 complete.

Recommendations on mixing up the days off?

For example: Working out 2 days on, 1 day off, etc...

Thank you.

Bob

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Posted Mon, 02/12/2018 - 09:04
JoshEngland

Hi Bob,

Set up your workout weeks in whatever way you feel you'll be able to consistently perform all of your workouts.

Hope this helps!

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Posted Wed, 11/15/2017 - 21:29
NeoMatrix

Hello very nice workout!
I'm planning on starting this next week but I'm wondering if it's good to start with? (I do have a little lifting experience in the past so my form is practiced)
I'm skinny and like to build up some muscles + muscle endurance.
My mind is constantly thinking if this is the right way to go cause I see on forums that a lot of people suggest full body workouts / 3 day 5x5 to start with etc.
Can you convince me why this is better? My reason would be because I like this sort of lifting a LOT more then compound lifting all the time. Will this still allow me to reach my goals at the same rate as compound full body workouts would?
Thanks in advance!

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Posted Thu, 11/16/2017 - 09:46
JoshEngland

Hi Neo,

I would agree that starting with full body workouts are a good way to go. We actually have plenty of great full body beginner workouts on Muscle and Strength. Ive provided some below that you can check out!

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor...

https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness...

Hope this helps!

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Posted Thu, 11/16/2017 - 10:22
NeoMatrix

Thanks for the respond, I actuall prefer to do thIs 5 day splijt workout Cause I like this way of training a lot more, but will it have the same good results as fullbody workouts?? :)

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Posted Thu, 11/09/2017 - 05:14
Pyro

Is it okay if I do inclined pull-ups for the pull-ups instead?

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Posted Thu, 11/09/2017 - 10:24
JoshEngland

Hi Pyro,

Sure, I dont see why not. However, I'd go with something that is a little more lat focused. You already get a lot of rows in from the rest of the back exercises and the incline pull up is more of a row variation that a pull up variation.

Hope this helps!

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Posted Sun, 10/15/2017 - 12:41
Josue v

This says minimal cardio. I would like to try this but... I do cycling, road cycling. On weekends I road about 40 miles and on week days, 2 days a week I do about 30 minutes on rollers so I am feeling better on the saddle.

Would this be a problem?

I’m not fat but my goal is to look better, be lean, in shape. Gain some muscle mass, not too much but enough.

I know this will add weight and that is not the best for cycling. But I’m just amateur and do some races sometimes. Just want some advice on how both things can be done together. I’m taking some protein and creatin now.

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Posted Thu, 08/17/2017 - 17:28
Matt

How come this workout plan says "Equipment Required: Barbell, Bodyweight, Dumbbells" and then you list excercises like Decline Sit Ups, Wide Grip Pull Up or Preacher Curl that require more than just a barbell, bodyweight, dumbells and the assumed regular bench that comes with barbell...

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Posted Fri, 08/18/2017 - 08:57
JoshEngland

Hi Matt,

That is a fair question. Currently, the way we have things set up, equipment refers to the weight or load that will be used during the exercise. But I totally understand how that can be confusing. I'll see what we can do to remedy that moving forward.

Thank you for your feedback!

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Posted Fri, 08/18/2017 - 13:02
Matt

Josh - thank you for your swift response. Are there any particular excercises that possibly I could replace the above mentioned with? I have dumbells, barbell and flat/incline press bench. Im looking for wide grip pull up and any dips replacements specifically, preacher I will substitute for biceps curls and decline situp sort of would work on the bench I have after little modification. Hopefully to hear from you soon,
Matt

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Posted Fri, 08/18/2017 - 16:29
JoshEngland

Hi Matt,

Sure! There are a number of solid substitutions you could make for those exercises. For the pull up (doorway pull up bars are fairly cheap as well and well worth the investment), I'd perform another row variation, different from the 2 listed. Maybe flip your grip or take a wider grip on the bar.

For Dips, I'd suggest a push up variation.

If you ever need to find a suitable exercises substitution based on equipment you do have, you can always check out exercise database. From there you can find exercises that target the same muscle group, that you are also capable of performing with the equipment you have available to use.

https://www.muscleandstrength.com/exercises

Hope this helps!

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Posted Sun, 07/16/2017 - 06:00
Ricky

Will this program works on skinny guy trying to gain some muscle??

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Posted Mon, 07/17/2017 - 09:37
JoshEngland

Hi Ricky,

Yes, so long as you're eating accordingly to your goals and getting plenty of sleep each night.

Hope this helps!

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Posted Thu, 07/13/2017 - 10:32
Scoops

Great lookign routine think i'm gonna incorperate CT Fletcher Arm warfare into it as an arm day but follow the rest of your plan but saturday and sunday rest...my main question is on the reverse pyramid sets such as lateral raises...do you increse the weight each set to try and do less reps or do you pick a weight where these are the reps your capable of...so normally i would pick a weight that i failed at the las 2 reps of the last set...but if i pick a heavier weight so once i do 12 reps of the first set i am only able to do 10...then 8 etc

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Posted Thu, 07/13/2017 - 15:33
JoshEngland

Hi Scoops,

As the reps decrease, you want to increase the weight you use.

Hope this helps!

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Posted Sun, 07/09/2017 - 17:03
Arthur

Do u think its a good idea to swap friday legs with Monday shoulders? I read the best day for legs is monday.

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Posted Mon, 07/10/2017 - 10:15
JoshEngland

Hi Arthur,

Sure you can do that. However, the best day to train legs isn't always Monday. The best day to train legs is the day of the week you feel you can give your legs the focused training they deserve (which can also be on a Friday).

Hope this helps!