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

519 Comments+ Post Comment

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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

JoshEngland's picture
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?

JoshEngland's picture
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.

JoshEngland's picture
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?

JoshEngland's picture
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

JoshEngland's picture
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!

JoshEngland's picture
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?

JoshEngland's picture
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...

JoshEngland's picture
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

JoshEngland's picture
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??

JoshEngland's picture
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

JoshEngland's picture
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.

JoshEngland's picture
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!

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Posted Sat, 07/01/2017 - 07:57
Rebe

Thank you for this program, but Why biceps and triceps not on the same day?

JoshEngland's picture
Posted Wed, 07/05/2017 - 09:16
JoshEngland

Hi Rebe,

You're more than welcome to rearrange the split to have work your biceps and triceps on the same day if that is what you prefer.

Hope this helps!

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Posted Thu, 06/29/2017 - 21:19
Jimmy ook

I am not trying to build muslce i am looking to burn more fat will this routne help with that or should i use a diffrent routine to get better results for fat loss?

JoshEngland's picture
Posted Fri, 06/30/2017 - 10:24
JoshEngland

Hi Jimmy,

Building muscle does help you burn fat. This routine can help you in both areas. However, ultimately fat loss comes down to taking in less calories that you burn during the day.

If you'd like to look at more fat loss focused workouts, they can be found here: https://www.muscleandstrength.com/workouts/fat-loss

Hope this helps!

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Posted Mon, 03/20/2017 - 06:20
Foster

How many calories daily
And Rest time between sets.
I'm assuming less time for Biceps, triceps, etc... But larger muscles 2-3 minutes?

Thanks in advance

JoshEngland's picture
Posted Mon, 03/20/2017 - 09:32
JoshEngland

Hi Foster,

Going to try to answer all of your questions in one post:

1. You caloric intake will depend on your goals. A good starting point is finding out your BMR:
https://www.muscleandstrength.com/tools/bmr-calculator

2. Try to keep your rest periods to 60-90 seconds in this program.

3. Protein needs vary person to person. A good goal to shoot for is .8-1.2 g per pounds of bodyweight per day.

4. Perform the program for 6-8 weeks before taking a week to deload. During that week decide whether you want to continue performing this workout for another 6-8 weeks or move on to something new.

Hope this helps!

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Posted Mon, 03/20/2017 - 09:45
Foster

Most definitely going to start this today. Appreciate the insight.

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Posted Mon, 03/20/2017 - 06:17
Foster

Doing various workout routines, but I like to start this one.
Questions are.
1. How many calories daily
2. 1.2- 1.5 grams of protein a day ?
3. How long should I stick to the program

Thanks in advances

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Posted Fri, 03/17/2017 - 23:46
Ivan Moreno

Hey thanks fot this post. Is it good to change the order of the exercise? For example; Bicep day- change the order of the exercises in bicep day so your body doesnt get used to the exercise and not hit a plateau faster.

JoshEngland's picture
Posted Mon, 03/20/2017 - 09:25
JoshEngland

Hi Ivan,

You're more than welcome to change the workout to better fit your needs, However it isn't necessary to do so to avoid plateaus. Personally, I don't like to change much about my training program (aside from the weight used) until I hit a plateau.

Hope this helps!

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Posted Sat, 03/04/2017 - 11:11
joe

Will this build muscle in the arm fast

JoshEngland's picture
Posted Mon, 03/06/2017 - 09:06
JoshEngland

Hi Joe,

Fast is relative. Building muscle is a very slow process. Depending on your nutrition, training experience level, and sleep habits, you could expect to see a noticeable difference in 4-12 weeks of working out.

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Posted Mon, 03/06/2017 - 12:34
joe

Thanks for the info it helped
cheers

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Posted Wed, 02/22/2017 - 19:23
Harry

I've just started this routine, should I go each workout 4 times in a row or should I do each workout once but 4 times if that makes sense ?

JoshEngland's picture
Posted Thu, 02/23/2017 - 09:10
JoshEngland

Hi Harry,

This program is meant to have the workouts performed on the days listed. So you will program each workout once during the week.

Hope this helps!

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Posted Sat, 07/30/2016 - 14:43
eddie

hi guys great workout!! one question, I really like starting my workout week with chest. can I flip flop shoulders and chest days?

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Posted Thu, 08/04/2016 - 07:16
Blake

Does your gym not have "international bench press day?"

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Posted Mon, 06/27/2016 - 15:42
Jim

Is it okay to switch up the order?

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Posted Sat, 05/14/2016 - 23:37
Daniel

With the exercises that had increasing or decreasing reps, should I add more or less weight or leave it?

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Posted Mon, 04/11/2016 - 20:48
HASSAN AKHTAR

The only problem I have with this workout is that chest and triceps day takes over an hour. So at the end, I can barely perform Skull Crushers!
I rest 70 seconds between each set and my results are great.

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Posted Thu, 04/07/2016 - 09:05
Mark "Silverback"

I'm in need of dropping weight (5ft5 and 15 stone)

Can this routine be used to help cut fat, whilst maintaining/building some lean muscle mass?

I've recently changed my diet to help with losing weight (increased veg and protein and now have complex carbs rather than refined. I use a certain well known food tracker to ensure i stay within my calorific deficit to lose 0.5-1lb a week.

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Posted Fri, 03/25/2016 - 04:04
Milton Whitaker

I am seeing phenomenal results from this routine. Great increases in muscle size and strength. Each day I also include 4 sets of warmup and burnout, lower weights and high reps.

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Posted Wed, 02/24/2016 - 19:49
aamir ali

quick question. what do you mean by the "max" in the abs workout on wed? 4
sets of max?