Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout65 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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.
Workout Schedule
- Monday - Shoulders
- Tuesday - Back
- Wednesday - Chest, Triceps, and Abs
- Thursday - Biceps
- Friday - Legs
- Saturday - Rest
- Sunday - Rest
Dumbbell & Barbell Mass Workout
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) |
| 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 |
724 Comments
I feel dumb asking, but I am unclear on whether these workouts are meant to be done as a circuit or if I’m supposed to do all sets for one exercise back to back before moving on to the next. Could you clarify this for me?
Exercise 1:
Set 1, Rest, Set 2, Rest, Set 3, Rest, Set 4(if there is a set 4), rest. Then you move on to exercise 2.
Just a quick question. What do you mean on an exercise that says strict?
Don't allow cheating to assist and the form should be perfect.
One example would be on a standing shoulder press, some people use their legs to help. On a strict press, you would only use the shoulders.
Why is the chest day so packed compared to the other days?
Like double the amount of exercises.
I counted five for shoulders, back, chest, biceps, and four for triceps and legs. I do feel more leg work would be a plus here. If the chest work is a concern, cut out either dips or decline press and the flye. That will bring it down to three. Close grip is meant for triceps.
Yeah, I was thinking more about the number of exercises that day, not specifically chest exercises
That is because of the ab exercises. Do those separately if you like.
I was wondering if you guys have a more advanced workout with dumbells and a barbell, I've been doing this plan for a couple weeks now and was wanting a more advanced plan.
Try this one, Mariah.
https://www.muscleandstrength.com/workouts/dumbbar-supersets
hello trainer can you suggest me a workout plan which train each muscle two times a week.
How long have you been training, Asad? If you're relatively new to the iron game, training each muscle group twice a week with a lot of volume isn't the best idea. Now, if you're talking about full-body type workouts, we have several of those to choose from.
Hi, What rest period do you advise between sets?
60-90 seconds between sets, DJ.
Thanks
I love this workout program. At 48yrs-old I want to see how much mass I can put on while increasing my strength. (I have always been a hard gainer)
This program is easy to follow and after a week I'm confident that I will be able to add more weight soon. Thank you for this.
Hi is there a way to make this a PPL routine for a 6 day split?
Hi, Jaryd. Have you considered splitting up chest and triceps? You can also focus on training abs on their own day if you prefer.
Hi! I'm doing the leg workout right now and everytime it's killing my legs. Im just wondering what you mean with the lunges. Is it 5 on each leg (10 in total) or is it something different? Using weights in both hands
Hello, Vanja. Yes, it is five reps for each leg (10 total). You can use weights in both hands. If you have trouble with that, start with your bodyweight only, and add weight to the hands as you get stronger.
Hi
I only have dumbbells and barbells, no bench or any other equipment. Are there any alternatives to the following workouts using only dumbbells and barbells?
Tuesday:
- Wide grip pull up
Wednesday:
- Incline barbell bench press
- Decline dumbbell bench press
- Dumbbell flys
- Chest dip
- Close grip bench press
- Lying tricep extension
- Decline sit-ups
Thursday
- Preacher curl
Friday
- Squat
- Standing calf raise
Thank you
Lance, thanks for the comment. This workout has several options for you to swap in for the exercises you listed. https://www.muscleandstrength.com/workouts/dumbbar-supersets
You can also check out the Exercise Video section here at M&S to find movements with the equipment that you do have access to.
Finally, you can use the floor instead of a bench for pressing movements. It would be hard to do anything incline, but floor presses are great for chest development as well. Hope this helps.
what dose the terms "light and "strict' mean on this program?
Rene - "light" refers to lighter weight. "Strict" is just another way to reiterate that you want proper form on all reps.
Thx for clearing that up! I have another question wh would be a good warm-up for this program. I just finished a strict barbell program (I'm adding dumbells to mix) where you would do the same program just lighter weight, would that apply to this too? Thx again in advance!
Rene - that would be fine.
We also have a great article that shows different dynamic warm-up exercises depending on what body part you're working on that day.
https://www.muscleandstrength.com/articles/warming-up-for-dummies
I need intermediate and advanced workout pdf with same equipment plz provide fast
Give after this workout pdf I have completed 8 weeks program give me next level workout but with same equipment
Hey Harsh - you can repeat this program if you enjoyed it. You can alter the reps, sets, and rest time to make the workout more challenging.
I don’t have a pull up bar home , what can I do instead of wide pull ups?
Hey Peter - you can do wide grip barbell rows.
How about dividing the volume so that you hit each muscle x2 times a week? You think that's viable with the current volume of this routine?
Hey stevepax - you could rearrange this program to hit each muscle group 2x per week
Which homeworkout is best for muscle building
I have one week left of this routine, i am trying to build muscle but i have dumbbells, barbell and a bench what new routine will be good to go to next that will allow me to build muscle. I would like to workout at least 5 to 6 times a week.
Hey gregory - are you enjoying this program and have you seen results from it? If so, you can repeat this program!
For excercises given in ranges...we have to keep adding weight till we get to the lowest rep...right?...those excercises are barb curl,shrugs and tricep kickbacks
Hello, so now im searching for a workout routine where i can do ppl of 3 days after eachother and then 1 rest day and keep that cycle going. I have weights and can do some bodyweight training but i dont have any machines. Do u have any programs to recommend?
Hey Jay - check out this one: https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-mea...
Hi, I'm working from home and I don't have option of incline and decline dumble bench press due to unavailability of bench. Any alternative?
Thanks, great plan, have been using it a few weeks and I'm already showing vast muscle increase!
One more question, I can only do a max of 7-8 pulll ups, should I then still do 7 sets?
Hey Caine - I'd still do 7 sets and do as many strict pull ups as you can for each set. Give yourself plenty of rest between sets.
For the exercises where all sets have the same amount of reps, should all sets be done with the same weight? And what about the sets stating f.e. 10-14 or 12-7?
Hey Caine - sets with consistent reps should be done with the same weight for all sets. Sets with decreasing reps should increase in weight each set. Sets with increasing reps should stay the same/decrease in weight each set.
Hi,
I have an adjustable bench, barbell and dumbbells at home however I do not have the equipment for some of the exercises listed.
What are the best exercises I can I do to replace the following:
- Wide Grip Pull Up
- Chest Dips
- Preacher Curl
Thanks
S
Hey Stef - you can do preacher curls on the adjustable bench. You can do push ups in place of chest dips. Dumbbell rows can be done in place of pull ups.
Thanks - I have tried but can’t do inverted rows at home.
Any other suggestions?
Thanks Abigail.
It looks like dumbbell rows are already included on back day - is there a different variation or exercise altogether I should do (or do it twice)?
Thanks
S
You can also add inverted barbell rows as a replacement.