5 Day Dumbbell Workout Plan with PDF (Split/FB/HIIT)

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 TypeUpper/Lower, Full Body, HIIT
Program GoalBuild Strength and Mass/Weight Loss
Duration/session45 to 75 Minutes
Equipment NeededDumbbells and Flexible Workout Bench
Training LevelBeginner to Intermediate
Suitable forMen and Women
Expected Program Duration3 Months
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.

  • 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.

#1 – Upper/Lower 5 Day Split Dumbbell Workout to Build Muscle

5 Day Split Dumbbell Workout

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

Flat Dumbbell Bench Press312-15
Incline Dumbbell Bench Press310-12
Incline DB French Press215-20
1-arm Overhead Tris Extension215-20
Alternating Biceps Curl215-20
Hammer Curl215-20

Tuesday – Thigh and Glutes

Dumbbell Front Squat312-15
Front Lunges28-12
Prone Leg Curl310-12
Glute Bridge28-12
1-leg leaning Calf Raises310-12

Wednesday – Back and Shoulder

Bent-over Row (Palms-in)310-12
1-arm Dumbbell Row310-12
Dumbbell Overhead Press312-15
Dumbbell Lateral Raises310-12
Dumbbell Rear Delt Fly310-12

Friday – Thigh and Glutes

Sumo Squat312-15
Prone Leg Curl310-12
Glute Bridge28-12
1-leg leaning Calf Raises310-12

Saturday – Back and Chest

Pendlay Row310-12
Yates Row310-12
Flat Bench Press310-12
Incline DB Fly312-15
Dumbbell Pullover310-12

You can make desired changes according to your fitness level.

#2 – Full Body 5 Day Dumbbell Workout Program

5 Day Dumbbell Workout

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.


WorkoutMuscle WorkedSetsReps
Front Squat Legs215-20
Bench PressChest215-20
1-arm DB RowBack210-12
Lateral Delt RaisesShoulder210-12
OH Triceps ExtensionsTriceps110-20
Hammer CurlBiceps110-20


WorkoutMuscle WorkedSetsReps
Dumbbell DeadliftBack, Legs26-8
Dumbbell IYT RaisesShoulder, Back26-8
Incline DB Bench PressChest28-12
Alternating Biceps CurlBiceps28-12
Dumbbell Leg CurlHamstrings110-20
Triceps KickbackTriceps110-20


WorkoutMuscle WorkedSetsReps
Front LungesLegs28-12
Overhead PressShoulder28-12
Incline DB FlyChest28-12
Pendlay RowBack28-12
Skull CrusherTriceps110-20
Spider CurlBiceps110-20


WorkoutMuscle WorkedSetsReps
Dumbbell Bench PressChest28-12
Yates RowBack28-10
Rear Delt RaisesShoulder28-10
Dumbbell Leg CurlHamstrings215-20
Half-Kneeling H2L ChopCore210-12


WorkoutMuscle WorkedSetsReps
Dumbbell IYT RaisesShoulder, Back26-8
Sumo SquatLegs210-15
Bent-Over DB RowBack210-15
Incline DB Bench PressLegs210-15
Triceps KickbackGlutes110-20
Incline DB CurlBiceps110-20

#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

Bench Press48-12
Incline Bench Press38-10
Dumbbell Pullover28-10
Incline French Press38-12
Triceps Kickbacks38-12
Standing Calf Raises310-12

Tuesday – Back, Biceps, and Hamstrings

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

Wednesday – Shoulders, Quadriceps and Glutes

Overhead Press48-12
Lateral Raises38-12
Rear Delt Fly38-10
Front Squat410-12
Front Lunges28-10
Glute Bridge28-10

Friday – Chest, Triceps, and Core

Flat DB Bench Press48-12
Dumbbell Fly38-10
Squeeze Press28-10
OH Triceps Extension38-12
Close Grip Push-up28-12
Half-Kneeling L2H Chop210-12

Saturday – Back, Biceps, Quad, and Hamstrings

Dumbbell Deadlift36-8
1-arm DB Row38-12
Dumbbell Facepull28-10
Incline Bicep Curl28-12
Spider Curl28-10
Dumbbell Squat48-12
Stiff-Legged Deadlift28-10

#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.


  1. Perform each exercise as quickly as possible without compromising with the form and technique.
  2. 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:

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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