Looking to build muscle with just dumbbells? Whether you’re training at home, in a hotel gym, or simply prefer dumbbells over machines, this is designed for you! Get ready to gain lean muscle mass and improve your strength with this effective, equipment-free program.
Why Choose a Dumbbell-Only Workout?
- No need for expensive gym memberships or bulky equipment.
- Ideal for home workouts, travelers, and those who prefer free weights.
- Engages stabilizer muscles for better muscle growth and definition.
If you’ve already completed the 3-day full-body dumbbell workout and the 4-day upper/lower split, this 5-day plan is your next step in progression.
5-Day Dumbbell Workout Split Overview
✅ Duration: Up to 12 weeks
✅ Training Days: 5 days per week
✅ Rest Days: 2 active recovery or full rest days
✅ Goal: Build lean muscle (or adjust calories for fat loss)
✅ Rest Between Sets: 45 seconds
This program can be customized based on your schedule—choose any 5 days to train while ensuring proper rest and recovery.
What to Expect
- Muscle Growth – Progressive overload with dumbbells will challenge your muscles and promote growth.
- Strength Gains – Full-body engagement will improve overall strength and endurance.
- Fat Loss Option – Combine with a calorie-controlled diet to use this workout for fat loss.
After 12 weeks, consider increasing weight, volume, or moving to a more advanced training plan with additional equipment.
Have questions? Drop them in the comments, and let’s crush this dumbbell-only journey together! 💪🔥
Day 1: Chest, Shoulders, & Triceps Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 5 | 8-10 |
| Incline Dumbbell Bench Press | 4 | 8-10 |
| Dumbbell Floor Press | 3 | 8-12 |
| Standing Dumbbell Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 8-12 |
| Dumbbell Tricep Kickback | 3 | 8-12 |
Day 2: Legs & Core Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Goblet Squat | 4 | 8-10 |
| Dumbbell Stiff Leg Deadlift | 4 | 8-10 |
| Dumbbell Rear Lunge | 4 | 8-10 Each |
| Dumbbell Frog Squat | 3 | 8-12 |
| Dumbbell Calf Raise | 4 | 20 |
| Weighted Crunch | 3 | 20 |
| Side Planks | 3 | 20 Secs Each |
Day 3: Back & Biceps Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bent Over Row | 4 | 8-12 |
| Tripod Dumbbell Row | 4 | 8-12 Each |
| Dumbbell Pullover | 3 | 8-12 |
| Reverse Grip Dumbbell Row | 4 | 8-12 |
| Dumbbell Bicep Curl | 3 | 10-15 |
| Dumbbell Hammer Curl | 3 | 10-15 |
Day 4: Legs & Core Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat | 4 | 8-10 |
| Dumbbell Deadlift | 4 | 8-10 |
| Dumbbell Split Squat | 3 | 8-12 Each |
| Dumbbell Hip Thrust | 4 | 10-15 |
| Dumbbell Calf Raise | 4 | 20 |
| Dumbbell Side Bends | 3 | 15 Each |
| Plank | 3 | 20 Secs |
Day 5: Complete Upper Body Dumbbell Workout
| Exercise | Sets | Reps |
|---|---|---|
| One Arm Dumbbell Rows | 4 | 8-10 Each |
| Dumbbell Arnold Press | 4 | 8-10 |
| Incline Dumbbell Bench Press | 4 | 8-12 |
| Chest Supported Dumbbell Row | 3 | 8-12 |
| Dumbbell Pinwheel Curl | 2 | 8-12 |
| Overhead Dumbbell Tricep Extension | 3 | 8-12 |
| Dumbbell Shrug | 3 | 12-15 |
