5 Day Dumbbell Workout Split

Workout Description

So, you’ve completed the 3-day full-body dumbbell-only workout?

And you’ve completed the 4-day upper/lower dumbbell-only workout as a form of progression?

Well, you’ve asked for it and today I’m bringing you the next step in our dumbbell-only workout series.

For those who only have access to a set of dumbbells, the following workout is a 5 day per week program.

It can be performed by those who work out at home in their home gym, travel frequently, and need a go-to program they can do at a  hotel gym, or anyone really who prefers to use dumbbells over other implements at the gym.

5-Day Dumbbell Workout Split Overview

The workout can be performed for up to 12 weeks.

After 12 weeks, you may want to consider increasing the volume of the workout, and the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment.

The program calls for you to work out 5 days per week. What days you decide to work out on are completely up to you. Ensure you incorporate 2 rest/active recovery days into your weekly schedule.

The goal of the program is to help you build muscle. Of course, if you’d rather use it to help aid in fat loss, that is completely fine too. Just be sure to adjust your caloric intake accordingly.

Keep rest periods right around the 45-second mark for this workout program.

If you have any other questions about this 5-day dumbbell-only workout program, please be sure to leave them in the comment section below.

Day 1: Chest, Shoulders, & Triceps Dumbbell Workout

Hotel gym, or anyone really who prefers to use dumbbells over other implements at the gym.

Dumbbell Bench Press58-10
Incline Dumbbell Bench Press48-10
Dumbbell Floor Press38-12
Standing Dumbbell Press48-10
Dumbbell Lateral Raise38-12
Dumbbell Tricep Kickback38-12

Day 2: Legs & Core Dumbbell Workout

Dumbbell Goblet Squat48-10
Dumbbell Stiff Leg Deadlift48-10
Dumbbell Rear Lunge48-10 Each
Dumbbell Frog Squat38-12
Dumbbell Calf Raise420
Weighted Crunch320
Side Planks320 Secs Each

Day 3: Back & Biceps Dumbbell Workout

Dumbbell Bent Over Row48-12
Tripod Dumbbell Row48-12 Each
Dumbbell Pullover38-12
Reverse Grip Dumbbell Row48-12
Dumbbell Bicep Curl310-15
Dumbbell Hammer Curl310-15

Day 4: Legs & Core Dumbbell Workout

Dumbbell Squat48-10
Dumbbell Deadlift48-10
Dumbbell Split Squat38-12 Each
Dumbbell Hip Thrust410-15
Dumbbell Calf Raise420
Dumbbell Side Bends315 Each
Plank320 Secs

Day 5: Complete Upper Body Dumbbell Workout

One Arm Dumbbell Rows48-10 Each
Dumbbell Arnold Press48-10
Incline Dumbbell Bench Press48-12
Chest Supported Dumbbell Row38-12
Dumbbell Pinwheel Curl28-12
Overhead Dumbbell Tricep Extension38-12
Dumbbell Shrug312-15

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