5 Day dumbbell workout Split

In a home workout series of dumbbell exercises, I’m going to share the 5 Day Split Dumbbell Workout routine (with PDF) that you can do at home as well as in the gym.

The split workout means exercising according to your body regions. For example, training the upper body on day one and the lower body on day 2.

I’ve shared the two types of dumbbell split workout routines for three different purposes.

The first routine is for those who are already in good shape but wants to build more muscles and improve their physique. And for them also who are lean and want to increase muscle mass.

The second one is for those who are looking to lose weight through dumbbell exercises.

Here’s the Summary of 5-Day Dumbbell Workout Split

Routine TypeSplit Workout
Main GoalMuscle Gain and
Weight Loss
Duration of Daily Workout60 to 75 Minutes
Training LevelBeginner to Intermediate
Workout Frequency5 days a week
Recommend Muscle Gain
Supplements
Mass Extreme,
Nutrigo Lab Mass,
Weight Loss Supplements12 Weight Loss Supplements
The 5 Day Split Dumbbell Workout Summary
Ingredients presents in the Mass Extreme and Nutrigo Lab Mass are useful in muscle gain, that's why I'm sharing with my users. And if you buy through my links, I'll be eligible to earn some commission (as a Nutriprofits affiliate) without costing anything extra to you.

Related: 12 Week Dumbbell Workout Plan (With Free PDF)

List of dumbbell exercises for major muscles group

Note: Click on the muscles group name to get access to how to perform each exercise with a step-by-step instructions guide. I’ve mostly shared those exercises that you can do at home without a bench.

LegChestTricepsShouldersBackBicepsAbsHIIT
Dumbbell LungesDB Bench Press
(Flat, Incline and Decline)
Dumbbell Overhead ExtensionsDumbbell Overhead Shoulder PressDumbbell Bent-Over RowConcentration curlDumbbell Wood ChopDumbbell Burpee
Dumbbell Squat
(Different Variations)
Dumbbell Fly
(All variations)
Dumbbell Floor PressDumbbell Front RaiseDB Incline I-Y-T RaisesAlternate Bicep curlsDumbbell Side BendDumbbell Clean and Press
Dumbbell Deadlift
(Different Variations)
Dumbbell PulloverDumbbell Triceps KickbackDumbbell Lateral RaiseKneeling One-Arm Dumbbell RowDumbbell Hammer CurlCrunchesDumbbell Pushup to Row
Sumo SquatDumbbell Squeeze PressNeutral grip Bench PressDumbbell Upright RowBent Over Reverse Back FlyIncline Bicep CurlDumbbell Russian TwistDumbbell Swings
DB Leg CurlSingle Arm DB ExtensionRear Delt FlyDumbbell Inverted RowDumbbell Reverse Curl
DB Leg Extension—–
Calf Raises—–Close Grip Dumbbell PushupShoulder ShrugsDumbbell Superman (Lower back)Dumbbell Crossover CurlDumbbell Side PlankDumbbell Push Press

5 Day Split Dumbbell Workout For Muscle Gain

  • 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 the muscle group but don’t forget to do all exercise.
5 Day Dumbbell Workout Split
5 Day Split Workout

Monday/Day 1 (Chest, Triceps, Shoulders)

ExerciseMuscles WorkedRepsSets
Flat Dumbbell Bench PressChest103
Dumbbell PulloverChest103
DB Squeeze PressChest103
DB Overhead PressShoulder103
Dumbbell Front RaiseShoulder103
Dumbbell Lateral RaiseShoulder103
Dumbbell Floor PressTriceps152
Triceps Overhead ExtensionTriceps103
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 Days Split Workout

Wednesday/Day 3 of 5 Days Split Workout (Back, Biceps, Abs)

ExerciseMuscles WorkedRepsSetsRest
Dumbbell Bent Over to Reverse FlyBack122-42-3 Minutes
Dumbbell RowingBack12
(each side)
2-4Continue
Alternatively
Dumbbell Incline Inverted RowBack122-42-3 Minutes
Bent-Over Reverse Back FlyBack102-4
Standing Biceps Alternate CurlsBiceps1522-3 Minutes
Concentration CurlBiceps15
(each side)
22-3 Minutes
Hammer CurlsBiceps1522-3 Minutes
Dumbbell Side BendObliqueAMRAP21-Minute
CrunchesAbsAMRAP21-Minute
5 day split workout

Friday/Day 4 (Hamstrings, Glutes)

ExerciseMuscles WorkedRepsSetsRest
Dumbbell Leg CurlHamstrings122-42-3 Minutes
Bulgarian Split SquatHamstrings122-42-3 Minutes
Stiff-Legged Dead LiftHamstrings122-42-3 Minutes
Dumbbell Goblet SquatHamstrings122-42-3 Minutes
Dumbbell Hip ThrustGlutes152-42-3 Minutes
Dumbbell Glutes BridgeGlutes152-41-3 Minutes
5 Days Split Workout

Saturday/Day 5 (Chest, Shoulders, Triceps)

ExerciseMuscles WorkedRepsSetsRest
Incline DB Bench PressChest102-490 seconds
Dumbbell FlyChest102-490 seconds
Dumbbell PulloverChest102-490 seconds
Rear Delt FlyShoulders102-490 seconds
Bent Over Lateral RaiseShoulders102-490 seconds
Shoulder ShrugShoulders102-460 seconds
Triceps KickbackTriceps102-460 seconds
DB Neutral grip Bench PressTriceps102-460 seconds
5 day split dumbbell workout

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, then follow these HIIT and Crossfit exercises as they accelerate your weight loss process. Here are 5 days split dumbbell workout routine for fat loss.

Note:

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

Day 1

ExerciseMuscles WorkedRepsSets
Dumbbell Jumping JacksFull-body152
Dumbbell Man makersFull Body102
Dumbbell Hang Squat CleanLower Body102
Dumbbell Push PressShoulders and Legs102
Dumbbell Side BendOblique10
(each side)
2
Dumbbell Reverse CrunchesAbs82
Dumbbell Russian TwistOblique30 Seconds2
Dumbbell Wood ChopAbs102
dumbbell workout 5 day split

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
5 day workout split

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
5 day workout split

Day 4

ExerciseMuscles WorkedRepsSets
Dumbbell Jumping JacksFull-body152
Dumbbell Man makersFull Body102
Dumbbell Hang Squat CleanLower Body102
Dumbbell Push PressShoulders and Legs102
Dumbbell Side BendOblique10
(each side)
2
Dumbbell Reverse CrunchesAbs82
Dumbbell Russian TwistOblique30 Seconds2
Dumbbell Wood ChopAbs102
5 day workout split

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 PlankAbs30 Seconds2
Dumbbell Side BendAbs10
(each side)
2
5 day split dumbbell workout

These exercises and routine help you lose weight and build muscles at the same time.

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.

To speed up weight loss you can try some natural weight loss supplements, such as Keto actives, Fast burn extreme, Cappucino MCT, and Green barley plus.


5 Day Split Workout PDF

Final Words

I’ve designed the above two “5 Day Dumbbell Workout Split” after researching a lot. If you follow this, I hope, you’ll see surely feel and see the benefits in the least amount of time. So, save this page in your browser and follow every day except rest day.

Related: The Best 4-Day Split Dumbbell Workout

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