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M&S 5 Day Dumbbell Program

1,630 athletes joined

This 5 day dumbbell only workout split only requires dumbbells for building muscle.

3.96
(22 ratings)

PROGRAM DESCRIPTION

This program is written by Josh English from Muscle and Strength. Read the article here.

This program an ideal fit for novice and intermediate level lifters who only has access to dumbbells - whether you're someone who prefers the comfort of a home workout, a frequent traveler in need of a dependable routine that can be done in hotel gyms, or simply someone who favors dumbbells as their primary workout tool at the gym.

If you're a beginner or early novice, it is recommended that you complete the 3-day per week dumbbell program or 4-week per week dumbbell program first.

Program Structure:

  • Day 1: Chest, Shoulders, & Triceps Dumbbell Workout

  • Day 2: Legs & Core Dumbbell Workout

  • Day 3: Back & Biceps Dumbbell Workout

  • Day 4: Legs & Core Dumbbell Workout

  • Day 5: Complete Upper Body Dumbbell Workout

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    45 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Floor Press (Dumbbell)
3
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Kickback
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 reps
-
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 reps
-
3
Lunge (Dumbbell)
4
8-10 reps
-
4
Frog Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
7
Side Plank
3
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Reverse Grip Dumbbell Row
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-15 reps
-
6
Hammer Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 reps
-
2
Deadlift (Dumbbell)
4
8-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Hip Thrust (Dumbbell)
4
10-15 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Side Bend (Dumbbell)
3
15 reps
-
7
Plank
3
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 reps
-
2
Arnold Press
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Dumbbell Pinwheel Curl
2
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
7
Shrug (Dumbbell)
3
12-15 reps
-
WHAT PEOPLE ARE SAYING(22 ratings)
Only ratings with written feedback are displayed here.
3.96 / 5
Kayla B.Age 35, Woman
3 months ago
3 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Love this program. I have a home gym and this was a nice mix from my usual Oly stuff.
Jorge Alonso Vasquez TrujilloAge 20, Man
3 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Very good program, you can train all your body effectively and without feeling tired

The Muscle and Strength 5 Day Dumbbell Program is a workout regime that is designed to be sustainable and effective for up to 12 weeks.

Upon reaching the 12-week mark, it might be time to elevate your workout intensity, and that could be done a few ways. Increasing workout intensity could mean increasing the overall volume of your exercises, opting for heavier dumbbells, or exploring gyms that offer a broader selection of weight training equipment to diversify your workout routine.

The structure of this program involves committing to five workout days each week. The flexibility is yours regarding which days to choose for your workouts, making this program great for people with busy lives. The key is to ensure you integrate two days dedicated to rest or active recovery into your weekly routine.

The primary objective of this program is to facilitate muscle building. However, if your goal is more aligned with fat loss, that's absolutely fine as well. In that case, it's important to adjust your diet and caloric intake to align with your weight loss objectives.

For this specific workout program, it's recommended to maintain your rest periods at approximately 45 seconds, ensuring efficiency and intensity throughout your training sessions.