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5 day dumbbell & barbell split

by N D.
5 athletes joined

Program Description

This workout uses only dumbbells and barbells, hitting each muscle group once a week. Suitable for intermediate level.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 29, 2024 04:03
  • Last Edited
    Jun 18, 2025 08:10

Summary

Unleash your strength with this 5-day dumbbell and barbell split program, designed to sculpt your physique over 5 weeks. Each week focuses on a different muscle group, ensuring balanced development and ample recovery. You'll engage in a variety of exercises, from wide grip pull-ups to bench presses, maximizing your gains with both dumbbells and barbells. Perfect for those ready to elevate their training and achieve impressive results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Front Raise
3
1
8 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 6.5
RPE 7
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Front Raise
3
1
8 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 6.5
RPE 7
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Front Raise
3
1
8 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 6.5
RPE 7
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Front Raise
3
1
8 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 6.5
RPE 7
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Front Raise
3
1
8 reps
RPE 7.5
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 6.5
RPE 6.5
RPE 7
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
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
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
1
1
8 reps
10 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
1
1
8 reps
10 reps
12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 5 Weeks
Day 2
1
Wide Grip Pull-Up
7 Sets
4 Reps
-
2
Bent Over Row (Barbell, Paused)
4 Sets
12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Deadlift (Barbell)
4 Sets
10 Reps
-
5
Shrug (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
5
Dip (Bodyweight)
4 Sets
-
6
Bench Press (Close Grip)
5 Sets
5 Reps
-
7
Tricep Kickback
3 Sets
10 Reps
-
8
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
-
9
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
-
10
Decline Sit Up (Bodyweight)
4 Sets
-
Day 4
1
Bicep Curl (Barbell)
4 Sets
8 Reps
-
2
Preacher Curl (Barbell)
4 Sets
8 Reps
-
3
Hammer Curl
4 Sets
10 Reps
-
4
Concentration Curl
3 Sets
12 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
7 Reps
-
Day 5
1
Lunge (Dumbbell)
4 Sets
10 Reps
-
2
Squat (Barbell)
6 Sets
10 Reps
-
3
Stiff Leg Deadlift
4 Sets
10 Reps
-
4
Standing Calf Raise
8 Sets
20 Reps
-
Day 1
1
Military Press (Barbell)
4 Sets
10 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
3
Front Raise
3 Sets
1 Set
8 Reps
@7.5
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
6 Reps
@6
@6.5
@6.5
@6.5
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@10