5 day dumbbell & barbell split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 7 | 4 reps |
| 2 | Bent Over Row (Barbell, Paused) | 4 | 12 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 4 | Deadlift (Barbell) | 4 | 10 reps |
| 5 | Shrug (Dumbbell) | 2 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 3 | Decline Bench Press (Dumbbell) | 3 | 8 reps |
| 4 | Chest Fly (Dumbbell) | 4 | 12 reps |
| 5 | Dip (Bodyweight) | 4 | 0 reps |
| 6 | Bench Press (Close Grip) | 5 | 5 reps |
| 7 | Tricep Kickback | 3 | 10 reps |
| 8 | Single Arm Overhead Tricep Extension | 3 | 8 reps |
| 9 | Lying Tricep Extension (Barbell) | 4 | 12 reps |
| 10 | Decline Sit Up (Bodyweight) | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 4 | 8 reps |
| 2 | Preacher Curl (Barbell) | 4 | 8 reps |
| 3 | Hammer Curl | 4 | 10 reps |
| 4 | Concentration Curl | 3 | 12 reps |
| 5 | Reverse Bicep Curl (Dumbbell) | 3 | 7 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lunge (Dumbbell) | 4 | 10 reps |
| 2 | Squat (Barbell) | 6 | 10 reps |
| 3 | Stiff Leg Deadlift | 4 | 10 reps |
| 4 | Standing Calf Raise | 8 | 20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 4 | 10 reps | @6.5 |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps | @7 |
| 3 | Front Raise | 3 | 8 reps | @7.5 |
| 1 | 0 reps | — | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 10 reps | @6.5 | ||
| 1 | 8 reps | @6.5 | ||
| 1 | 6 reps | @6.5 | ||
| 1 | 6 reps | @7 | ||
| 5 | Rear Delt Fly (Dumbbell) | 2 | 10 reps | @6.5 |
| 1 | 10 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 day dumbbell & barbell split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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.
Each session typically takes around 40 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.
5 day dumbbell & barbell split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 day dumbbell & barbell split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
