M&S 5 Day Dumbbell Program
This 5 day dumbbell only workout split only requires dumbbells for building muscle.
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
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentDumbbell Only
- Program Length12 weeks
- Days Per Week5 days
- Time Per Workout45 minutes
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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.