M&S 5 Day Dumbbell Program
This 5 day dumbbell only workout split only requires dumbbells for building muscle.
Overview
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
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.
Who it's for
Reviews
Second time doing this one, very good
Good exercise at home
Good way to get back into training after 6 months off
Exactly what I wanted when I signed up!
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, M&S 5 Day Dumbbell Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
M&S 5 Day Dumbbell Program is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
M&S 5 Day Dumbbell Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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