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Charles W.

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Lance

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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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">intensity</a>, and that could be done a few ways. Increasing workout intensity could mean increasing the overall volume of your exercises, opting for heavier <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/dumbbell-training-guide">dumbbells</a>, or exploring gyms that offer a broader selection of weight training equipment to diversify your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">workout routine</a>.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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recovery</a> into your weekly routine.The primary objective of this program is to facilitate <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle building</a>. However, if your goal is more aligned with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-properly-cut-weight">fat loss</a>, that's absolutely fine as well. In that case, it's important to adjust your <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/the-powerlifting-diet-to-fuel-strength-and-muscle-growth">diet</a> 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.

This program is written by Josh English from Muscle and Strength. Read the article <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-split">here</a>.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:<ul><li>Day 1: Chest, Shoulders, &amp; Triceps Dumbbell Workout</li><li>Day 2: Legs &amp; Core Dumbbell Workout</li><li>Day 3: Back &amp; Biceps Dumbbell Workout</li><li>Day 4: Legs &amp; Core Dumbbell Workout</li><li>Day 5: Complete Upper Body Dumbbell Workout</li></ul>

M&S 5 Day Dumbbell Program

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Chest, Delt, Tricep

Legs, Core

Back, Bicep

Upper Body

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Floor Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Kickback

Goblet Squat

Stiff Leg Deadlift (Dumbbell)

Lunge (Dumbbell)

Frog Squat (Dumbbell)

Standing Calf Raise

Abs Crunch (Weighted)

Side Plank

Bent Over Row (Dumbbell)

Single Arm Row (Dumbbell)

Pullover (Dumbbell)

Reverse Grip Dumbbell Row

Bicep Curl (Dumbbell)

Hammer Curl

Squat (Dumbbell)

Deadlift (Dumbbell)

Split Squat (Dumbbell)

Hip Thrust (Dumbbell)

Side Bend (Dumbbell)

Plank

Arnold Press

Chest Supported Row (Dumbbell)

Dumbbell Pinwheel Curl

Overhead Extension (Dumbbell)

Shrug (Dumbbell)

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