The dumbbells are an easy-to-use, adaptable, and effective piece of workout equipment that allows us to perform various exercises with a full range of motion and helps us build strength, mass, and endurance. However, if you do not have a well-crafted workout plan, you won’t be able to utilize those exercises efficiently.
A workout program is essential for achieving a certain fitness goal, whether weight loss or muscle-building. It allows you to train in an organized manner and help you achieve your fitness goal.
You can download a workout routine from any place you like, but if you’re looking for a well-crafted, easy-to-follow, and effective 5 day dumbbell workout plan that can help you take your fitness to the next level, this is the right place for you.
In this article, I’ve shared the four different kinds of weekly dumbbell workout routines with PDFs. Whether you want to build muscle, increase weight loss, or maintain your shape, you can download one of the workout programs to work on your fitness goal.
Program Summary and Description
| Routine Type | Upper/Lower, Full Body, HIIT |
| Program Goal | Build Strength and Mass/Weight Loss |
| Sessions/week | 5 |
| Duration/session | 45 to 75 Minutes |
| Equipment Needed | Dumbbells and Flexible Workout Bench |
| Training Level | Beginner to Intermediate |
| Suitable for | Men and Women |
| Expected Program Duration | 3 Months |
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.
- Upper/Lower Split
- Full Body Workout
- 5 Day Dumbbell Hybrid Split
- HIIT 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 second routine helps improve strength, build muscle, as well as improve cardiovascular fitness.
The third program is for experienced fitness enthusiasts who have been working out for a while.
And the last program is intense and fast, helps you burn significant calories, and may promote weight loss.
So, depending on what you want to accomplish, you can start with the routine you like.
Whichever program you start, make sure you follow it consistently for three to four months to see the noticeable changes.
Here are some great exercises you can integrate into this 5 day split dumbbell workout program.
- 20 Best Dumbbell Pull Exercises
- 12 Best Dumbbell Push Exercises
- 15 Best Dumbbell Leg Exercises
- 25 Dumbbell Cardio Exercises
- Dumbbell Core Workout to Transform Your Abs
#1 – Upper/Lower 5 Day Split Dumbbell Workout to Build Muscle
This routine is for beginners who want to build foundational strength and level up their fitness.
Here’s the schedule:
- Monday – Chest and Arms
- Tuesday – Thigh and Glutes
- Wednesday – Back and Shoulder
- Thursday – OFF
- Friday – Thigh and Glutes
- Saturday – Back and Chest
- Sunday – OFF
Take one to two minutes of break between sets.
Monday – Chest and Arms
| Workout | Sets | Reps |
|---|---|---|
| Flat Dumbbell Bench Press | 3 | 12-15 |
| Incline Dumbbell Bench Press | 3 | 10-12 |
| Incline DB French Press | 2 | 15-20 |
| 1-arm Overhead Tris Extension | 2 | 15-20 |
| Alternating Biceps Curl | 2 | 15-20 |
| Hammer Curl | 2 | 15-20 |
Tuesday – Thigh and Glutes
| Workout | Sets | Reps |
|---|---|---|
| Dumbbell Front Squat | 3 | 12-15 |
| Front Lunges | 2 | 8-12 |
| Prone Leg Curl | 3 | 10-12 |
| Glute Bridge | 2 | 8-12 |
| 1-leg leaning Calf Raises | 3 | 10-12 |
Wednesday – Back and Shoulder
| Workout | Sets | Reps |
|---|---|---|
| Bent-over Row (Palms-in) | 3 | 10-12 |
| 1-arm Dumbbell Row | 3 | 10-12 |
| Dumbbell Overhead Press | 3 | 12-15 |
| Dumbbell Lateral Raises | 3 | 10-12 |
| Dumbbell Rear Delt Fly | 3 | 10-12 |
Friday – Thigh and Glutes
| Workout | Sets | Reps |
|---|---|---|
| Sumo Squat | 3 | 12-15 |
| Step-up | 2 | 8-12 |
| Prone Leg Curl | 3 | 10-12 |
| Glute Bridge | 2 | 8-12 |
| 1-leg leaning Calf Raises | 3 | 10-12 |
Saturday – Back and Chest
| Workout | Sets | Reps |
|---|---|---|
| Pendlay Row | 3 | 10-12 |
| Yates Row | 3 | 10-12 |
| Flat Bench Press | 3 | 10-12 |
| Incline DB Fly | 3 | 12-15 |
| Dumbbell Pullover | 3 | 10-12 |
You can make desired changes according to your fitness level.
#2 – Full Body 5 Day Dumbbell Workout Program
This program is great for those who want to train their entire body on every training day instead of focusing on a single or couple of muscles.
The total body workout routine is not only safe but also effective and helps enhance overall fitness.
Monday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Front Squat | Legs | 2 | 15-20 |
| Bench Press | Chest | 2 | 15-20 |
| 1-arm DB Row | Back | 2 | 10-12 |
| Lateral Delt Raises | Shoulder | 2 | 10-12 |
| OH Triceps Extensions | Triceps | 1 | 10-20 |
| Hammer Curl | Biceps | 1 | 10-20 |
Tuesday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell Deadlift | Back, Legs | 2 | 6-8 |
| Dumbbell IYT Raises | Shoulder, Back | 2 | 6-8 |
| Incline DB Bench Press | Chest | 2 | 8-12 |
| Alternating Biceps Curl | Biceps | 2 | 8-12 |
| Dumbbell Leg Curl | Hamstrings | 1 | 10-20 |
| Triceps Kickback | Triceps | 1 | 10-20 |
Wednesday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Front Lunges | Legs | 2 | 8-12 |
| Overhead Press | Shoulder | 2 | 8-12 |
| Incline DB Fly | Chest | 2 | 8-12 |
| Pendlay Row | Back | 2 | 8-12 |
| Skull Crusher | Triceps | 1 | 10-20 |
| Spider Curl | Biceps | 1 | 10-20 |
Friday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell Bench Press | Chest | 2 | 8-12 |
| Yates Row | Back | 2 | 8-10 |
| Rear Delt Raises | Shoulder | 2 | 8-10 |
| Dumbbell Leg Curl | Hamstrings | 2 | 15-20 |
| Half-Kneeling H2L Chop | Core | 2 | 10-12 |
Saturday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell IYT Raises | Shoulder, Back | 2 | 6-8 |
| Sumo Squat | Legs | 2 | 10-15 |
| Bent-Over DB Row | Back | 2 | 10-15 |
| Incline DB Bench Press | Legs | 2 | 10-15 |
| Triceps Kickback | Glutes | 1 | 10-20 |
| Incline DB Curl | Biceps | 1 | 10-20 |
#3 – 5 Day Dumbbell Pro Workout Routine for Muscle Gain
- 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
| Workout | Sets | Reps |
|---|---|---|
| Bench Press | 4 | 8-12 |
| Incline Bench Press | 3 | 8-10 |
| Dumbbell Pullover | 2 | 8-10 |
| Incline French Press | 3 | 8-12 |
| Triceps Kickbacks | 3 | 8-12 |
| Standing Calf Raises | 3 | 10-12 |
Tuesday – Back, Biceps, and Hamstrings
| Workout | Sets | Reps |
|---|---|---|
| Incline I-Y-T Raises | 3 | 6-8 |
| Bent-Over DB Row | 3 | 8-12 |
| Alternate Bicep Curl | 3 | 8-12 |
| Concentration Curl | 2 | 8-12 |
| Hammer Curl | 2 | 8-12 |
| Dumbbell Leg Curl | 3 | 6-10 |
Wednesday – Shoulders, Quadriceps and Glutes
| Workout | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 8-12 |
| Lateral Raises | 3 | 8-12 |
| Rear Delt Fly | 3 | 8-10 |
| Front Squat | 4 | 10-12 |
| Front Lunges | 2 | 8-10 |
| Glute Bridge | 2 | 8-10 |
Friday – Chest, Triceps, and Core
| Workout | Sets | Reps |
|---|---|---|
| Flat DB Bench Press | 4 | 8-12 |
| Dumbbell Fly | 3 | 8-10 |
| Squeeze Press | 2 | 8-10 |
| OH Triceps Extension | 3 | 8-12 |
| Close Grip Push-up | 2 | 8-12 |
| Half-Kneeling L2H Chop | 2 | 10-12 |
Saturday – Back, Biceps, Quad, and Hamstrings
| Workout | Sets | Reps |
|---|---|---|
| Dumbbell Deadlift | 3 | 6-8 |
| 1-arm DB Row | 3 | 8-12 |
| Dumbbell Facepull | 2 | 8-10 |
| Incline Bicep Curl | 2 | 8-12 |
| Spider Curl | 2 | 8-10 |
| Dumbbell Squat | 4 | 8-12 |
| Stiff-Legged Deadlift | 2 | 8-10 |
#4 – 5 Day Dumbbell Workout Plan for Fat Loss
You can perform dumbbell exercises at high intensity to shed plenty of calories and increase weight loss.
Here’s a weekly 5-day dumbbell HIIT workout routine to lose weight and build muscle simultaneously.
Instructions:
- Perform each exercise as quickly as possible without compromising with the form and technique.
- Perform exercises in circuits.
Day 1
- 15 Dumbbell Squats
- 15 Push Presses
- 10 Bent-over Rows
- 10 Reverse Crunches
- 15 Floor Presses
- 10 Surrenders
- Do as many rounds as possible in 30 minutes
Day 2
- Dumbbell Push Press
- Farmer Walk
- Lunges to Rotation
- Dumbbell Lunges
- Single-Arm Squat Snatch
- Half Kneeling Low to High Chop
- Do as many rounds as possible till fatigue.
Day 3
- Dumbbell Surrenders
- One-arm DB Row
- Dumbbell Swings
- Seesaw Press
- Shadow Boxing
- Clean And Press
- Perform as many rounds as possible till fatigue.
Day 4
- Power Makers
- Straight-arm Crunches
- Dumbbell Push Jerk
- Side Plank Hip Dips
- Plank Dumbbell Drag
- Weighted Farmers Walk
- Repeat as many times as possible till fatigue.
Day 5
- Incline Plank Row
- Lunges to Rotation
- Straight-arm Crunches
- Side Plank Torso Rotation
- Dumbbell Swings
- Dumbbell Thruster
- Repeat as many times as possible till fatigue.
The 5 Day Dumbbell Only Workout PDF
The first two workout programs PDF
The last two routines PDF
Related Dumbbell Workout Programs
If you want to switch from 5 days a week to three or six days, here are the options for you:
