The Best 5 Day Dumbbell Workout Plan with Free PDF

The dumbbells are a piece of great workout equipment that allows you to do myriad exercises at home and the gym. However, if you do not have a workout plan, you may not utilize those exercises efficiently. A workout program is essential for training effectively. I’ve decided to hand out various 5 Day dumbbell workout plans for achieving different fitness goals. such as to build strength, muscles, endurance, mobility, and lose weight.

These are suitable for all fitness levels. Whether you’re a beginner or intermediate, male or female, you can download the one plan that can help you achieve your best physique.

Summary and Description

Routine TypeSplit Workout, Full Body, and PPL
Main GoalBuild Strength, Endurance, and Mass
Duration of Daily Workout45 to 75 Minutes
Equipment NeededDumbbells, Flexible Workout Bench
Training LevelBeginner to Intermediate
Suitable forMen and Women
Workout FrequencyFive days a week
Rest Between Exercise30-sec to 2 minutes
The 5 Day Split Dumbbell Workout Summary
Related: If you do not have a workout bench, you can check out this no-bench dumbbell workout plan.

I’ve created four types of routines in this article.

  1. Mix Upper/Lower Split For Beginners To Build Muscle
  2. Full Body Workout Program for Strength and Endurance
  3. Advanced 5 Day Dumbbell Workout Plan To Build Strength, Muscles, and Endurance, and
  4. HIIT 5 Day Dumbbell Only Workout For Weight Loss

The first one is slow and intense and helps you build muscles. You can start with this one if you’re a beginner.

The last program is intense, fast, and helps you burn significant calories while increasing lean mass.

And the third program is long, challenging, and suitable for experienced fitness enthusiasts.

While the full-body workout is a balanced program that helps improve overall fitness.

So, depending on what you want to accomplish, you can start with the routine you like.

To design a workout plan, you need a list of dumbbell exercises for each muscle group. Below I’ve shared them all so you can also create a routine for yourself with the help of these exercises.

ChestShoulderTriceps
Flat DB Bench PressOverhead PressOverhead Extensions
Incline DB Bench PressFront RaisesDumbbell Floor Press
Decline DB Bench PressLateral RaiseSingle-arm Tricep Extension
Dumbbell FlyUpright RowTriceps Kickback
Dumbbell PulloverRear Delt FlyIncline DB French Press
Dumbbell Squeeze PressShoulder ShrugsCrush Grip Pushup
BackBicepsCore
Bent-Over RowConcentration CurlStanding Side Bend
Incline I-Y-T RaisesAlternate Bicep CurlDumbbell Woodchop
One-Arm DB RowDumbbell Hammer CurlDB Straight-Arm Crunches
Incline RowingIncline Bicep CurlDumbbell Russian Twist
Dumbbell FacepullDumbbell Reverse CurlDumbbell Side Plank
Dumbbell DeadLiftDumbbell Crossbody CurlDB Reverse Crunches
Incline DB PulloverDumbbell Drag CurlDumbbell Toe Touching
Dumbbell SupermanDumbbell Preacher CurlDumbbell Leg Raise
QuadsHams, Glute, CalvesFull Body
Dumbbell SquatRomanian DeadliftDumbbell Burpee
Sumo SquatSingle-leg RDLClean and Press
Leg ExtensionDumbbell Leg CurlPushup to Row
Forward LungesStiff-Legged Dead LiftDumbbell Swings
Bulgarian Split SquatDumbbell Glute BridgeSquat to Overhead press
Dumbbell Step-upReverse LungesDeadlift to Upright Row
Standing Calf RaisesDumbbell Man maker

Okay, let’s see each dumbbell workout plan one by one.

5 Day Split Dumbbell Workout To Build Muscles

5 Day Split Dumbbell Workout

Schedule

  • Monday – Chest, Triceps, and Calves
  • Tuesday – Back, Biceps, and Hamstrings
  • Wednesday – Shoulders, Quadriceps and Glute
  • Thursday – OFF
  • Friday – Chest, Triceps, and Core
  • Saturday – Back, Biceps, Quad, and Hamstrings
  • Sunday – OFF

Monday – Chest, Triceps, and Calves

WorkoutSetsReps
Dumbbell Bench Press48-12
Incline Dumbbell Bench Press38-10
Dumbbell Pullover28-10
Incline DB French Press38-12
Dumbbell Tricep Kickbacks38-12
Standing Calf Raises310-12

Tuesday – Back, Biceps, and Hamstrings

WorkoutSetsReps
Dumbbell Incline I-Y-T Raises36-8
Dumbbell Bent-Over Row38-12
One-Arm Dumbbell Row38-10
Alternate Bicep Curl38-12
Concentration Curl28-12
Dumbbell Hammer Curl28-12
Dumbbell Leg Curl36-10

Wednesday – Shoulders, Quadriceps and Glute

WorkoutSetsReps
Dumbbell Overhead Press48-12
Dumbbell Lateral Raises38-12
Dumbbell Rear Delt Fly38-10
Dumbbell Upright Row28-10
Dumbbell Squat410-12
Dumbbell Lunges28-10
Dumbbell Glute Bridge28-10

Friday – Chest, Triceps, and Core

WorkoutSetsReps
Flat DB Bench Press48-12
Dumbbell Fly38-10
Dumbbell Squeeze Press28-10
Overhead Triceps Extension38-12
Dumbbell Close Grip Push-up
(On your knees or toes)
28-12
Standing DB Side Bend28-10
Dumbbell Reverse Crunches26-10
5 day split dumbbell workout

Saturday – Back, Biceps, Quad, and Hamstrings

WorkoutSetsReps
Dumbbell Standard Deadlift36-8
Neutral Grip Bent-Over Row38-12
Dumbbell Facepull28-10
Incline Bicep Curl28-12
Dumbbell Crossbody Curl28-12
Dumbbell Preacher Curl28-10
Dumbbell Squat48-12
Stiff-Legged Deadlift36-8

Full Body 5 Day Dumbbell Workout Program

5 Day Dumbbell Workout Split
5 Day Split Workout

Monday

WorkoutMuscle WorkedSetsReps
Dumbbell SquatLegs38-12
Dumbbell Bench PressChest38-12
Dumbbell PulloverChest, Lats38-10
Dumbbell Lateral RaisesShoulder38-10
Dumbbell Single-arm RowBack38-12
Standing Dumbbell Side BendCore28-10

Tuesday

WorkoutMuscle WorkedSetsReps
Dumbbell DeadliftBack, Legs36-8
Dumbbell IYT RaisesShoulder, Back36-8
Incline DB Bench PressChest38-12
Dumbbell Upright RowShoulder, Back38-10
Dumbbell Bent-Over RowBack38-12
Dumbbell Bicep CurlBiceps38-10

Wednesday

WorkoutMuscle WorkedSetsReps
Dumbbell LungesLegs36-8
Dumbbell Overhead PressShoulder36-8
Incline DB French PressTriceps38-12
Standing Side BendCore38-10
Dumbbell Bicep CurlBiceps38-12
Romanian DeadliftHamstrings38-10
full body 5 day dumbbell workout plan

Friday

WorkoutMuscle WorkedSetsReps
Dumbbell Step-upLegs38-12
Dumbbell Bench PressChest38-12
Dumbbell PulloverChest, Lats38-10
Dumbbell Rear Delt RaisesShoulder38-10
Dumbbell Single-arm RowBack38-12
Dumbbell Reverse CrunchesCore28-10

Saturday

WorkoutMuscle WorkedSetsReps
Dumbbell IYT RaisesShoulder, Back36-8
Incline DB Bench PressChest38-12
Dumbbell Upright RowShoulder, Back38-10
Dumbbell Bent-Over RowBack38-12
Dumbbell Reverse LungesLegs38-10
Dumbbell Glute BridgeGlutes38-10

Advanced 5 Day Dumbbell Workout Plan

5 Day Split Dumbbell Workout
5 Day Split Dumbbell Workout
  • Day 1- Chest, Triceps, Shoulders
  • Day 2- Quadriceps, Calves, Lower Back
  • Day 3- Back, Biceps, Abs
  • Day 4- Hamstrings, Glutes
  • Day 5- Chest, Triceps, Shoulders
  • Repeat
  • Take off on any two days during the week.

Monday/Day 1 (Chest, Triceps, Shoulders)

ExerciseMuscles WorkedRepsSets
Flat Bench PressChest103
PulloverChest103
Squeeze PressChest103
Overhead PressShoulder103
Front RaiseShoulder103
Lateral RaiseShoulder103
Floor PressTriceps152
Overhead Extension Triceps103
Tricep KickbackTriceps123

Tuesday/Day 2 (Quadriceps, Calves, Lower Back)

ExerciseMuscles WorkedRepsSets
Dumbbell SquatQuadriceps122
Dumbbell DeadliftQuadriceps122
DB Leg ExtensionQuadriceps122
Dumbbell LungesQuadriceps152
Dumbbell Calf RaisesCalf154
Dumbbell Good MorningLower Back102
DB Bird DogLower Back52
5 day dumbbell workout program

Wednesday/Day 3 (Back, Biceps, Abs)

ExerciseMuscles WorkedRepsSets
Dumbbell Bent Over to Reverse FlyBack122-4
Dumbbell RowingBack102-4
Dumbbell Incline Inverted RowBack122-4
Bent-Over Reverse Back FlyBack102-4
Standing Biceps Alternate Curls Biceps152
Concentration CurlBiceps102
Hammer CurlsBiceps152
Dumbbell Side BendOblique102
CrunchesAbs102
5 day split workout

Friday/Day 4 (Hamstrings, Glutes)

ExerciseMuscles WorkedRepsSets
Dumbbell Leg CurlHamstrings122-4
Bulgarian Split SquatHamstrings122-4
Stiff-Legged Dead LiftHamstrings122-4
Dumbbell Goblet SquatHamstrings122-4
Dumbbell Hip ThrustGlutes152-4
Dumbbell Glutes BridgeGlutes152-4
5 Days Split Workout

Saturday/Day 5 (Chest, Shoulders, Triceps)

ExerciseMuscles WorkedRepsSets
Incline DB Bench PressChest102-4
Dumbbell FlyChest102-4
Dumbbell PulloverChest102-4
Rear Delt FlyShoulders102-4
Shoulder ShrugShoulders102-4
Triceps KickbackTriceps102-4
DB Neutral grip Bench PressTriceps102-4

Repeat this routine for at least 3 months or 12 weeks to see any changes. If it works for you, then continue with it. Otherwise, you can change and make a combination of exercises yourself that suits you the most.

Also read: How Long Does It Take To Build Noticeable Muscle


5 Day Split Dumbbell Workout For Fat Loss

If you want to burn some extra calories and fat, follow these HIIT and Crossfit exercises to accelerate your weight loss process. Here are 5 day split dumbbell workout routine for fat loss.

Note:

  1. Perform each exercise as quickly as possible with good form and technique.
  2. Complete each split workout routine in two circuits (one set in one circuit)

Day 1

Number of Rounds: 2

ExerciseMuscles WorkedReps
Dumbbell Jumping JacksFull-body15
Dumbbell Man makersFull Body10
Dumbbell Hang Squat CleanLower Body10
Dumbbell Push PressShoulders and Legs10
Dumbbell Side BendOblique10
(each side)
Dumbbell Reverse CrunchesAbs8
Dumbbell Russian TwistOblique30 Seconds
Dumbbell Wood ChopAbs10

Day 2

ExerciseMuscles WorkedRepsSets
Dumbbell Front SquatQuadriceps202
Dumbbell ThrustersLegs, Shoulders, Back102
Dumbbell BurpeeFully Body102
Standing IYT RaisesShoulders and Back102
Straight Arm CrunchesAbs102
Dumbbell Lunges
to Overhead Press
Legs and Shoulders102
Dumbbell Side PlankAbs30 Seconds2
Dumbbell Side BendAbs10
(each side)
2

Day 3

ExerciseMuscles WorkedRepsSets
Dumbbell SwingsShoulders and Legs102
Single-Arm Dumbbell SnatchLegs, Shoulders, Back102
Dumbbell ClustersGlutes, Quads, Core,
Shoulders, Back
102
Stiff-leg Deadlift to
Upright Row
Lower Body & Shoulders102
Straight Arm CrunchesAbs102
Dumbbell Wood ChopAbs102
Dumbbell push jerkShoulders, arms, leg102
Side PlankAbs122

Day 4

ExerciseMuscles WorkedRepsSets
Dumbbell Jumping JacksFull-body152
Dumbbell Man makersFull Body102
Dumbbell Hang Squat CleanLower Body102
Dumbbell Push PressShoulders and Legs102
Dumbbell Side BendOblique102
Dumbbell Reverse CrunchesAbs82
Dumbbell Russian TwistOblique102
Dumbbell Wood ChopAbs102

Day 5

ExerciseMuscles WorkedRepsSets
Dumbbell Front SquatQuadriceps202
Dumbbell ThrustersLegs, Shoulders, Back102
Dumbbell BurpeeFully Body102
Standing IYT RaisesShoulders and Back102
Straight Arm CrunchesAbs102
Dumbbell Lunges
to Overhead Press
Legs and Shoulders102
Dumbbell Side PlankAbs20-sec2
Dumbbell Side BendAbs102

These exercises and routines help you lose weight and build muscles simultaneously.

Follow this split workout routine for 12 weeks to see some positive outcomes. And according to science and study, only exercise will not help you lose fat. You need to maintain your calorie consumption as well. So, eat some low calories foods that quicken your fat loss process.


The 5 Day Dumbbell Only Workout PDF

The first two workout programs PDF


The last two workout plans PDF


Related Dumbbell Workout Programs

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