M&S 5 Day Dumbbell Program

(12 reviews)
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

This workout regime 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. This 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 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. 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.

Program Overview
Coachr/Fitness
LevelNovice, Intermediate
GoalBodybuilding
EquipmentDumbbell Only
Time Per Workout45 minutes
Days Per Week5 days
Program Length12 weeks
Start the program
on Boostcamp for free
phone_workout
apple_storegoogle_store
Week 1
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 2
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 3
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 4
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 5
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 6
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 7
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 8
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 9
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 10
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 11
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
Week 12
Day 1
ExerciseSetsReps
Bench Press (Dumbbell)5
8-10
Incline Bench Press (Dumbbell)4
8-10
Floor Press (Dumbbell)3
8-12
Standing Shoulder Press (Dumbbell)4
8-10
Lateral Raise (Dumbbell)3
8-12
Tricep Kickback3
8-12
Day 2
ExerciseSetsReps
Goblet Squat4
8-10
Stiff Leg Deadlift (Dumbbell)4
8-10
Lunge (Dumbbell)4
8-10
Frog Squat (Dumbbell)3
8-12
Standing Calf Raise4
20
Abs Crunch (Weighted)3
20
Side Plank3
20secs
Day 3
ExerciseSetsReps
Bent Over Row (Dumbbell)4
8-12
Single Arm Row (Dumbbell)4
8-12
Pullover (Dumbbell)3
8-12
Reverse Grip Dumbbell Row4
8-12
Bicep Curl (Dumbbell)3
10-15
Hammer Curl3
10-15
Day 4
ExerciseSetsReps
Squat (Dumbbell)4
8-10
Deadlift (Dumbbell)4
8-10
Split Squat (Dumbbell)3
8-12
Hip Thrust (Dumbbell)4
10-15
Standing Calf Raise4
20
Side Bend (Dumbbell)3
15
Plank3
20secs
Day 5
ExerciseSetsReps
Single Arm Row (Dumbbell)4
8-10
Arnold Press4
8-10
Incline Bench Press (Dumbbell)4
8-12
Chest Supported Row (Dumbbell)3
8-12
Dumbbell Pinwheel Curl2
8-12
Overhead Extension (Dumbbell)3
8-12
Shrug (Dumbbell)3
12-15
What People Are Saying
3.8/ 5
a I.32
0 weeks complete
1 year of prior experience
No modifications
So.. its dumbbells only yet you need a bench?
17 days ago