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 Type | Split Workout, Full Body, and PPL |
| Main Goal | Build Strength, Endurance, and Mass |
| Duration of Daily Workout | 45 to 75 Minutes |
| Equipment Needed | Dumbbells, Flexible Workout Bench |
| Training Level | Beginner to Intermediate |
| Suitable for | Men and Women |
| Workout Frequency | Five days a week |
| Rest Between Exercise | 30-sec to 2 minutes |
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.
- Mix Upper/Lower Split For Beginners To Build Muscle
- Full Body Workout Program for Strength and Endurance
- Advanced 5 Day Dumbbell Workout Plan To Build Strength, Muscles, and Endurance, and
- 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.
| Chest | Shoulder | Triceps |
|---|---|---|
| Flat DB Bench Press | Overhead Press | Overhead Extensions |
| Incline DB Bench Press | Front Raises | Dumbbell Floor Press |
| Decline DB Bench Press | Lateral Raise | Single-arm Tricep Extension |
| Dumbbell Fly | Upright Row | Triceps Kickback |
| Dumbbell Pullover | Rear Delt Fly | Incline DB French Press |
| Dumbbell Squeeze Press | Shoulder Shrugs | Crush Grip Pushup |
| Back | Biceps | Core |
|---|---|---|
| Bent-Over Row | Concentration Curl | Standing Side Bend |
| Incline I-Y-T Raises | Alternate Bicep Curl | Dumbbell Woodchop |
| One-Arm DB Row | Dumbbell Hammer Curl | DB Straight-Arm Crunches |
| Incline Rowing | Incline Bicep Curl | Dumbbell Russian Twist |
| Dumbbell Facepull | Dumbbell Reverse Curl | Dumbbell Side Plank |
| Dumbbell DeadLift | Dumbbell Crossbody Curl | DB Reverse Crunches |
| Incline DB Pullover | Dumbbell Drag Curl | Dumbbell Toe Touching |
| Dumbbell Superman | Dumbbell Preacher Curl | Dumbbell Leg Raise |
| Quads | Hams, Glute, Calves | Full Body |
|---|---|---|
| Dumbbell Squat | Romanian Deadlift | Dumbbell Burpee |
| Sumo Squat | Single-leg RDL | Clean and Press |
| Leg Extension | Dumbbell Leg Curl | Pushup to Row |
| Forward Lunges | Stiff-Legged Dead Lift | Dumbbell Swings |
| Bulgarian Split Squat | Dumbbell Glute Bridge | Squat to Overhead press |
| Dumbbell Step-up | Reverse Lunges | Deadlift to Upright Row |
| – | Standing Calf Raises | Dumbbell Man maker |
Okay, let’s see each dumbbell workout plan one by one.
5 Day Split Dumbbell Workout To Build Muscles
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
| Workout | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 4 | 8-12 |
| Incline Dumbbell Bench Press | 3 | 8-10 |
| Dumbbell Pullover | 2 | 8-10 |
| Incline DB French Press | 3 | 8-12 |
| Dumbbell Tricep Kickbacks | 3 | 8-12 |
| Standing Calf Raises | 3 | 10-12 |
Tuesday – Back, Biceps, and Hamstrings
| Workout | Sets | Reps |
|---|---|---|
| Dumbbell Incline I-Y-T Raises | 3 | 6-8 |
| Dumbbell Bent-Over Row | 3 | 8-12 |
| One-Arm Dumbbell Row | 3 | 8-10 |
| Alternate Bicep Curl | 3 | 8-12 |
| Concentration Curl | 2 | 8-12 |
| Dumbbell Hammer Curl | 2 | 8-12 |
| Dumbbell Leg Curl | 3 | 6-10 |
Wednesday – Shoulders, Quadriceps and Glute
| Workout | Sets | Reps |
|---|---|---|
| Dumbbell Overhead Press | 4 | 8-12 |
| Dumbbell Lateral Raises | 3 | 8-12 |
| Dumbbell Rear Delt Fly | 3 | 8-10 |
| Dumbbell Upright Row | 2 | 8-10 |
| Dumbbell Squat | 4 | 10-12 |
| Dumbbell Lunges | 2 | 8-10 |
| Dumbbell 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 |
| Dumbbell Squeeze Press | 2 | 8-10 |
| Overhead Triceps Extension | 3 | 8-12 |
| Dumbbell Close Grip Push-up (On your knees or toes) | 2 | 8-12 |
| Standing DB Side Bend | 2 | 8-10 |
| Dumbbell Reverse Crunches | 2 | 6-10 |
Saturday – Back, Biceps, Quad, and Hamstrings
| Workout | Sets | Reps |
|---|---|---|
| Dumbbell Standard Deadlift | 3 | 6-8 |
| Neutral Grip Bent-Over Row | 3 | 8-12 |
| Dumbbell Facepull | 2 | 8-10 |
| Incline Bicep Curl | 2 | 8-12 |
| Dumbbell Crossbody Curl | 2 | 8-12 |
| Dumbbell Preacher Curl | 2 | 8-10 |
| Dumbbell Squat | 4 | 8-12 |
| Stiff-Legged Deadlift | 3 | 6-8 |
Full Body 5 Day Dumbbell Workout Program
Monday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell Squat | Legs | 3 | 8-12 |
| Dumbbell Bench Press | Chest | 3 | 8-12 |
| Dumbbell Pullover | Chest, Lats | 3 | 8-10 |
| Dumbbell Lateral Raises | Shoulder | 3 | 8-10 |
| Dumbbell Single-arm Row | Back | 3 | 8-12 |
| Standing Dumbbell Side Bend | Core | 2 | 8-10 |
Tuesday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell Deadlift | Back, Legs | 3 | 6-8 |
| Dumbbell IYT Raises | Shoulder, Back | 3 | 6-8 |
| Incline DB Bench Press | Chest | 3 | 8-12 |
| Dumbbell Upright Row | Shoulder, Back | 3 | 8-10 |
| Dumbbell Bent-Over Row | Back | 3 | 8-12 |
| Dumbbell Bicep Curl | Biceps | 3 | 8-10 |
Wednesday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell Lunges | Legs | 3 | 6-8 |
| Dumbbell Overhead Press | Shoulder | 3 | 6-8 |
| Incline DB French Press | Triceps | 3 | 8-12 |
| Standing Side Bend | Core | 3 | 8-10 |
| Dumbbell Bicep Curl | Biceps | 3 | 8-12 |
| Romanian Deadlift | Hamstrings | 3 | 8-10 |
Friday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell Step-up | Legs | 3 | 8-12 |
| Dumbbell Bench Press | Chest | 3 | 8-12 |
| Dumbbell Pullover | Chest, Lats | 3 | 8-10 |
| Dumbbell Rear Delt Raises | Shoulder | 3 | 8-10 |
| Dumbbell Single-arm Row | Back | 3 | 8-12 |
| Dumbbell Reverse Crunches | Core | 2 | 8-10 |
Saturday
| Workout | Muscle Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell IYT Raises | Shoulder, Back | 3 | 6-8 |
| Incline DB Bench Press | Chest | 3 | 8-12 |
| Dumbbell Upright Row | Shoulder, Back | 3 | 8-10 |
| Dumbbell Bent-Over Row | Back | 3 | 8-12 |
| Dumbbell Reverse Lunges | Legs | 3 | 8-10 |
| Dumbbell Glute Bridge | Glutes | 3 | 8-10 |
Advanced 5 Day Dumbbell Workout Plan
- 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)
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Flat Bench Press | Chest | 10 | 3 |
| Pullover | Chest | 10 | 3 |
| Squeeze Press | Chest | 10 | 3 |
| Overhead Press | Shoulder | 10 | 3 |
| Front Raise | Shoulder | 10 | 3 |
| Lateral Raise | Shoulder | 10 | 3 |
| Floor Press | Triceps | 15 | 2 |
| Overhead Extension | Triceps | 10 | 3 |
| Tricep Kickback | Triceps | 12 | 3 |
Tuesday/Day 2 (Quadriceps, Calves, Lower Back)
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Dumbbell Squat | Quadriceps | 12 | 2 |
| Dumbbell Deadlift | Quadriceps | 12 | 2 |
| DB Leg Extension | Quadriceps | 12 | 2 |
| Dumbbell Lunges | Quadriceps | 15 | 2 |
| Dumbbell Calf Raises | Calf | 15 | 4 |
| Dumbbell Good Morning | Lower Back | 10 | 2 |
| DB Bird Dog | Lower Back | 5 | 2 |
Wednesday/Day 3 (Back, Biceps, Abs)
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Dumbbell Bent Over to Reverse Fly | Back | 12 | 2-4 |
| Dumbbell Rowing | Back | 10 | 2-4 |
| Dumbbell Incline Inverted Row | Back | 12 | 2-4 |
| Bent-Over Reverse Back Fly | Back | 10 | 2-4 |
| Standing Biceps Alternate Curls | Biceps | 15 | 2 |
| Concentration Curl | Biceps | 10 | 2 |
| Hammer Curls | Biceps | 15 | 2 |
| Dumbbell Side Bend | Oblique | 10 | 2 |
| Crunches | Abs | 10 | 2 |
Friday/Day 4 (Hamstrings, Glutes)
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Dumbbell Leg Curl | Hamstrings | 12 | 2-4 |
| Bulgarian Split Squat | Hamstrings | 12 | 2-4 |
| Stiff-Legged Dead Lift | Hamstrings | 12 | 2-4 |
| Dumbbell Goblet Squat | Hamstrings | 12 | 2-4 |
| Dumbbell Hip Thrust | Glutes | 15 | 2-4 |
| Dumbbell Glutes Bridge | Glutes | 15 | 2-4 |
Saturday/Day 5 (Chest, Shoulders, Triceps)
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Incline DB Bench Press | Chest | 10 | 2-4 |
| Dumbbell Fly | Chest | 10 | 2-4 |
| Dumbbell Pullover | Chest | 10 | 2-4 |
| Rear Delt Fly | Shoulders | 10 | 2-4 |
| Shoulder Shrug | Shoulders | 10 | 2-4 |
| Triceps Kickback | Triceps | 10 | 2-4 |
| DB Neutral grip Bench Press | Triceps | 10 | 2-4 |
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:
- Perform each exercise as quickly as possible with good form and technique.
- Complete each split workout routine in two circuits (one set in one circuit)
Day 1
Number of Rounds: 2
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Dumbbell Jumping Jacks | Full-body | 15 |
| Dumbbell Man makers | Full Body | 10 |
| Dumbbell Hang Squat Clean | Lower Body | 10 |
| Dumbbell Push Press | Shoulders and Legs | 10 |
| Dumbbell Side Bend | Oblique | 10 (each side) |
| Dumbbell Reverse Crunches | Abs | 8 |
| Dumbbell Russian Twist | Oblique | 30 Seconds |
| Dumbbell Wood Chop | Abs | 10 |
Day 2
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Dumbbell Front Squat | Quadriceps | 20 | 2 |
| Dumbbell Thrusters | Legs, Shoulders, Back | 10 | 2 |
| Dumbbell Burpee | Fully Body | 10 | 2 |
| Standing IYT Raises | Shoulders and Back | 10 | 2 |
| Straight Arm Crunches | Abs | 10 | 2 |
| Dumbbell Lunges to Overhead Press | Legs and Shoulders | 10 | 2 |
| Dumbbell Side Plank | Abs | 30 Seconds | 2 |
| Dumbbell Side Bend | Abs | 10 (each side) | 2 |
Day 3
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Dumbbell Swings | Shoulders and Legs | 10 | 2 |
| Single-Arm Dumbbell Snatch | Legs, Shoulders, Back | 10 | 2 |
| Dumbbell Clusters | Glutes, Quads, Core, Shoulders, Back | 10 | 2 |
| Stiff-leg Deadlift to Upright Row | Lower Body & Shoulders | 10 | 2 |
| Straight Arm Crunches | Abs | 10 | 2 |
| Dumbbell Wood Chop | Abs | 10 | 2 |
| Dumbbell push jerk | Shoulders, arms, leg | 10 | 2 |
| Side Plank | Abs | 12 | 2 |
Day 4
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Dumbbell Jumping Jacks | Full-body | 15 | 2 |
| Dumbbell Man makers | Full Body | 10 | 2 |
| Dumbbell Hang Squat Clean | Lower Body | 10 | 2 |
| Dumbbell Push Press | Shoulders and Legs | 10 | 2 |
| Dumbbell Side Bend | Oblique | 10 | 2 |
| Dumbbell Reverse Crunches | Abs | 8 | 2 |
| Dumbbell Russian Twist | Oblique | 10 | 2 |
| Dumbbell Wood Chop | Abs | 10 | 2 |
Day 5
| Exercise | Muscles Worked | Reps | Sets |
|---|---|---|---|
| Dumbbell Front Squat | Quadriceps | 20 | 2 |
| Dumbbell Thrusters | Legs, Shoulders, Back | 10 | 2 |
| Dumbbell Burpee | Fully Body | 10 | 2 |
| Standing IYT Raises | Shoulders and Back | 10 | 2 |
| Straight Arm Crunches | Abs | 10 | 2 |
| Dumbbell Lunges to Overhead Press | Legs and Shoulders | 10 | 2 |
| Dumbbell Side Plank | Abs | 20-sec | 2 |
| Dumbbell Side Bend | Abs | 10 | 2 |
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
