5 Day Dumbbell and Barbell Workout Plan with PDF

Dumbbell and Barbell Workout

You can do various exercises with dumbbells and barbells to bolster each muscle group throughout the body. But to achieve maximum results, you need a workout program.

A workout plan helps you work out in an organized manner and achieve decent results.

That’s why I’ve created a 5 day workout plan for those who train primarily with dumbbells and barbells only.

This workout plan is suitable for all fitness enthusiasts, from beginner and intermediate to males and females.

This program will help you put on muscles, increase your strength, and scale up your fitness level.

Whether you train in your home or commercial gym, you can download this workout program to build your best physique.


Expected Program Duration3 Months
Weekly Frequency5 Days a week
Routine TypeUpper/Lower Split Training
GoalIncrease Strength and Mass
Workout LevelBeginners to Intermediate
Target GenderMale and Female
Suitable Age Group16-45 Years
Daily Workout Duration45-60 Minutes
Additional Equipment NeededWeight Plates & A Workout Bench
Preceding Workout Plan4-Day Barbell Dumbbell Workout
Recommended SupplementWhey Protein Isolate

5 Day Dumbbell and Barbell Workout Plan to Build Muscles

5 Day Dumbbell and Barbell Workout Plan
  • Monday: Upper Body
  • Tuesday: Lower Body
  • Day 3: Upper Body
  • Day 4: OFF
  • Day 5: Lower Body
  • Day 6: Upper Body
  • Day 7: OFF

Please Note: Perform three to minutes of cardio exercises to increase your heart rate, blood flow, and oxygen supply. The warm-up helps boost performance and minimize the risk of injuries.1Park, H. K., Jung, M. K., Park, E., Lee, C. Y., Jee, Y. S., Eun, D., Cha, J. Y., & Yoo, J. (2018). The effect of warm-ups with stretching on the isokinetic moments of collegiate menJournal of exercise rehabilitation14(1), 78–82. https://doi.org/10.12965/jer.1835210.605

Day 1 – Upper Body Workout

ExerciseTarget MuscleRepsRest
Flat Barbell Bench PressChest12 x 42-min
Incline DB Bench PressChest12 x 31-2 min
Dumbbell FlyChest12 x 31-2 min
Dumbbell Lateral RaisesShoulder12 x 32 min
Rear Delt RaisesShoulder12 x 32 min
Dumbbell French PressTriceps12 x 32 min

Day 2 – Lower Body Workout

Back SquatQuadriceps12 x 42-3 min
LungesLegs8 x 3/side1-2 min
Step-upLower Body8 x 3/side1-2 min
Dumbbell Leg CurlHamstrings12 x 31-2 min
Dumbbell Glute BridgeGlute12 x 31-2 min
Dumbbell Calf RaisesCalves12 x 31-2 min
dumbbell and barbell at home workout

Day 3 – Upper Body Workout

Ben-over Barbell RowBack12 x 41-3 min
Neutral Grip DB Bent-over RowBack12 x 31-3 min
Single-arm Dumbbell RowBack10 x 3/side1-2 min
Barbell Biceps CurlBiceps12 x 31-2 min
Incline DB CurlBiceps10 x 21-2 min
Landmine Oblique TwistCore10 x 21-2 min

Day 4 – Lower Body Workout

DB Sumo SquatQuadriceps12 x 42-3 min
DB Romanian DeadliftLegs10 x 31-2 min
Cossack SquatLower Body8 x 3/side1-2 min
Lateral BridgeCore, Hips, Lower Back8 x 3/side1-2 min
Leg CurlHamstring12 x 31-2 min
Barbell Hip ThrustGlutes12 x 31-2 min
Barbell and dumbbell workout at home

Day 5 – Upper Body Workout

ExerciseTarget MuscleRepsRest
Dumbbell IYT RaisesBack and Shoulder8 x 32-min
Incline DB Bench PressChest12 x 32-min
Dumbbell PulloverChest and Lats12 x 32-min
Dumbbell Lateral RaisesShoulder12 x 31-2 min
Dumbbell Reverse Fly Back and Shoulder12 x 32-min
One-arm Tricep ExtensionTriceps10 x 3/side30-sec
Dumbbell Wood ChopCore10 x 2/side30-sec

5 Day Dumbbell Barbell Split Workout PDF

Additional Tips and Information for Maximizing Results

  1. Progressive Overload: Increase the loads, the number of reps and sets, and daily workout duration gradually to level up your fitness and build an athletic physique.
  2. Pre-Workout Meal: For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on what kind of food you consume.
  3. Post-Workout Meal: Having some good foods and supplements after the training helps rebuild muscle and increase mass. I suggest consuming 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).
  4. Modification: You can make any adjustment to this program depending on your fitness level.
  5. Add a variety of exercises: You can include more exercises from the list of dumbbell and barbell exercises in the coming weeks.
  6. Best time to work out: It is best to work out when you feel physically and mentally active to give your best.
  7. Maintain a little discipline: Repeating the same thing for a considerable period can be boring, but you must be disciplined to accomplish the best result.


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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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