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

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441 Comments+ Post Comment

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Posted Sun, 05/23/2010 - 01:05
james
hey,,,im just writing to ask have u a mass workout plan for me i am thin but very lean an i just cant gain size,,thanks james
Steven's picture
Posted Sun, 05/23/2010 - 20:37
Steven
Gaining size comes down to: A) Eating enough. B) Progressive resistance on primarily heavy compound lifts.
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Posted Mon, 12/20/2010 - 03:11
Abdullah
If you wanna gain mass.Try TAKING MASS GAINER PROTEIN SUPPLEMENT AND A HEAVY DIET aLSO,BY LIFTING HEAVIER WEIGHTS BUT DOING LESS REPS.IT HELPS TO GAIN MUSCLESSIZE FASTER THAN LIFTING LIGHT WEIGHTS WITH MORE REPS
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Posted Sat, 05/19/2012 - 07:27
bala
hai.... are u sure about that heavy weight with less reps can develope muscle quickly????????
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Posted Thu, 01/03/2013 - 12:41
Dastin
By lifting heavier weights and doing lower reps it doesn't help you gain muscle quicker. It helps strengthen muscles. If you are looking to gain muscle muscle you should be looking to do reps between 8-12 just like this workout is planned.
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Posted Thu, 02/17/2011 - 12:07
Andrew
Hey man if you are having trouble gaining weight. 90 percent of the time it is due to the fact that the person is not consuming enough calories throughout the day. If you feel you are eating enough. Then maybe its becuase you are not getting adequate rest meaning 7-8 hours each night. Or also it could be because you are not consuming enough water through out the day. Hope this helps
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Posted Tue, 09/06/2011 - 21:51
cody
thank you very much for the advice. I've been lifting for two years now, and i've tried everything. I eat right, I do not over train. I switch up my workout plans all the time. I've been seeing strength gains, but when it comes to size its taking forever. But don't worry I don't expect muscle to happen over night, I'm just super passionate about lifting.
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Posted Fri, 11/02/2012 - 18:34
albert
In order to gain size you must lift heavy. General rule is about 6-8 reps not more than 8 and at times you want to go down to 5 reps no less. Also you need to rest for. No more than 2 min. And no less 1 min. Try this out for about 6 weeks and see how it goes and make sure you eat enough protein at least your bodyweight.
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Posted Fri, 11/02/2012 - 18:40
albert
In order to gain size you must lift heavy. General rule is about 6-8 reps not more than 8 and at times you want to go down to 5 reps no less. Also you need to rest for. No more than 2 min. And no less 1 min. Try this out for about 6 weeks and see how it goes and make sure you eat enough protein at least your bodyweight.
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Posted Sun, 11/04/2012 - 16:56
Sammy
Cody sorry I've only just seen this and hope you have had some improvements since posting this comment. If you really want to gain more size it is all about the food my man. It's great your passionate about lifting it is an amazing thing to do for how it makes you feel mentally and emotionally. Now if your eating clean already that's awesome but the main thing is you need to up your food to a little bit bigger portions and you need to eat every 2 hours on the dot. Training keep everything heavier and less reps and slow everything down and make sure your tequnique is perfect otherwise there is no point of lifting at all. My mentor tought me something I live by and that is ( SLOW IS QUICK AND QUICK IS SLOW) I hope this helps you out buddy
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Posted Thu, 02/28/2013 - 22:54
Donnie
What seems to work the best is time under tension (tut).its not so much strength but builds muscle size.I would recommend doing low rep high weight and incorporate some time under tension weeks.
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Posted Wed, 04/01/2015 - 08:33
Pooya Naemi
You should calculate youre bmr and find out how many calories you should eat a day to maintain your cirrent size. And then you should add calories to that. Just basically eat allot of calories nd workout heavy if you are a beginner as i guess so you should work on your form to begin with dont fuxk yourself up because pf ego lifting. For the big muscle parts such as quads hamstrings back chest you should only work once a week since they need moore rest time to grow smaller muscle groups such as arms you can work two times a week or one time. Just play around with facts and make youre own routine that fits you just remember if you have problems getting on size eat allot of calories and be patient.
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Posted Sun, 05/23/2010 - 23:44
Dan
Workout plans look Great!!, Perfect for me b/c all i have at home are Barbells & Dumbbells, Cant Wait to try this out Thanks! Extras bout me: Im an Ectomorph Only using WheyProtien @ the time, gonna pick up Creatine soon
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Posted Mon, 05/24/2010 - 03:34
Jessie
Hey, I was just wondering what a good rest time would be betweeen sets. Thanks.
Steven's picture
Posted Mon, 05/24/2010 - 08:52
Steven
I recommend 2 minutes per set.
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Posted Mon, 05/24/2010 - 23:36
Dan
Just Wondering, but the plan says, Monday, Tuesday, Monday, Then no Wednesday? then Thursday, Is it suppose to be Mon,Tues,Wed,Thurs,Fri ?
Steven's picture
Posted Tue, 05/25/2010 - 08:24
Steven
You are correct. Thanks for pointing out the error. I fixed it.
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Posted Wed, 05/26/2010 - 21:38
kirby
what would be a good diet to follow to put on as much mass as possible with this plan?
Steven's picture
Posted Thu, 05/27/2010 - 09:42
Steven
A standard bodybuilding diet of eating protein every 2.5 to 3 hours. You also want to make sure you are eating approximately 500 calories more then what it takes to maintain weight. This might take some experimentation and scale watching. My best advice is to eat big and mostly healthy, count calories, and if you're not adding weight, eat more. Undereating will prevent muscle gain, so eat, eat and eat some more!
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Posted Thu, 05/27/2010 - 16:00
dan
how long should i do the workout for??
Steven's picture
Posted Thu, 05/27/2010 - 19:42
Steven
I would run it for at least 8 to 12 weeks, or as long as you are making progress.
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Posted Sat, 05/29/2010 - 23:01
Dan
So after we're done and happy with the mass, we work on that strength workout plan?
Steven's picture
Posted Sun, 05/30/2010 - 08:23
Steven
I'm not sure what workout plan you're referring to.
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Posted Sat, 05/29/2010 - 02:34
kirby
should i be adding weight every set or maintain a weight that's difficult to achieve the prescribed number of reps the whole way the the exercise?
Steven's picture
Posted Mon, 05/31/2010 - 09:50
Steven
When you can perform the stated number of reps, add weight.
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Posted Tue, 03/01/2011 - 05:33
joel
with the lat raises are you going up in weight each set ? also are you adding weight after every set completed ? cause it wouldnt make sense to do 4 sets and 10 reps going up weight each time .... thanks steve
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Posted Sat, 05/29/2010 - 14:00
A
Just to confirm, you're saying 2 minutes between each set for every excercise? Also, this should be at max weight that can I can complete each set with? I'm just getting off the 10x10 workout program. Is this a good next step?
Steven's picture
Posted Mon, 05/31/2010 - 09:52
Steven
Yes, up to 2 minutes between each set of each exercise. You can take shorter ret periods if you feel ready to go again. Use as much weight as you can for the recommend rep range. And yes, this is a quality program that will work well after the 10x10.
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Posted Thu, 06/03/2010 - 22:51
Matt
Workout looks great and just what ive been looking for thanks. Can you rotate after each set per day, so do one set of one exercise then move to the next and repeat until youve finished or is it best to do all the sets for one exercise then move on?
Steven's picture
Posted Fri, 06/04/2010 - 15:49
Steven
You could rotate between exercises if you wanted to.
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Posted Mon, 06/07/2010 - 09:30
ben
I'm going to start this workout today because it's exactly what I've been looking for, I just have one question, would the results be any different if I were to make Wednesday a rest day and Saturday a lift day? Thanks.
Steven's picture
Posted Mon, 06/07/2010 - 17:04
Steven
It depends on how you structure the split.
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Posted Mon, 06/07/2010 - 18:50
ben
It would work better with my schedule if I did Monday - Shoulders, Tuesday - Back, Wednesday - Rest, Thursday - Chest, Triceps, Abs, Friday - Biceps and Saturday - Legs and of course Sunday - Rest. Would that still work well? Thanks again.
Steven's picture
Posted Tue, 06/08/2010 - 08:35
Steven
That sounds like a good approach.
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Posted Mon, 06/07/2010 - 23:51
Matt
Thanks for replying to my previous question I have the oppertunity to get in two sessions per day with plenty of rest in between. Is it possible to do two of these 'days' per day? Say morning and evening session?
Steven's picture
Posted Tue, 06/08/2010 - 08:37
Steven
That is very hard to say. I would give it a try and see how your body handles it. Just make sure to get plenty of rest of off days.
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Posted Thu, 06/10/2010 - 12:16
Harsha
Hi. I was just wondering. Is it better to increase the number of sets for this workout or increase the weight progressively?
Steven's picture
Posted Thu, 06/10/2010 - 14:41
Steven
Increasing weight is by far the better choice for muscle mass gains.
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Posted Fri, 06/11/2010 - 15:42
carlos cauich
i just finished my first week of this program and i liked ,but thursday for biceps just di not feel it,my question is can i add more bicep exercise after iam done with this sesion?
Steven's picture
Posted Fri, 06/11/2010 - 16:49
Steven
Were you using maximal weight?
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Posted Sat, 06/12/2010 - 23:55
Harsha
Hi. Thanks for answering my previous question. Does this workout require cardio? If so, could you specify the details?
Steven's picture
Posted Sun, 06/13/2010 - 17:41
Steven
This workout does not require any cardio. Are you looking to cut fat?
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Posted Tue, 06/15/2010 - 01:42
Harsha
Yes. I have got little bit of lower belly fat which i find extremely difficult to remove.
Steven's picture
Posted Tue, 06/15/2010 - 09:14
Steven
You could do cardio 3 to 5 times a week. You will also want to try a simple fat cutting diet.
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Posted Wed, 06/16/2010 - 14:03
James
Hi! I really liked this work out program , it's intense. I was on a cutting cycle and I had to change work outs to add a bit of muscle mass. I have done it for one week and my back and arms are really pumped. I want to know for how long should I do this work out for. Thanks.
Steven's picture
Posted Wed, 06/16/2010 - 18:30
Steven
I would use this workout for 2 to 3 months or longer if you are making great progress.
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Posted Thu, 06/17/2010 - 14:29
Harsha
Hey. I am a vegetarian so i wanted to know if that is really a MAJOR problem for building muscle mass. Could you suggest a vegetarian diet?
Steven's picture
Posted Thu, 06/17/2010 - 19:43
Steven
Hi Harsha, I would recommend asking this question on the forum. I;m not too familiar with vegetarian bodybuilding eating approaches. http://www.muscleandstrength.com/forum/
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Posted Sat, 06/19/2010 - 03:45
Harsha
Hi Steve. I was using a 5kg dumbbell and now i have switched over to a 8kg dumbbell and i can do around 10 reps per set of each exercise in your workout schedule. So is it alright to use the 8kg dumbbell with 10 reps? will it be alright and give good results?
Steven's picture
Posted Sat, 06/19/2010 - 08:04
Steven
Hi Harsha, With resistance training you want to use as much weight as possible for each set. If the dumbbells aren't challenging you at that point, you won't see results.

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