Looking to pack on some lean muscle mass without hitting the gym? This 5-day dumbbell-only workout plan is all you need. No fancy equipment required, just grab your dumbbells and get ready to work out from the comfort of your own home or on the go!
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration
12 Weeks
Days Per Week
5
Time Per Workout
45-60 minutes
Equipment Required
Bodyweight, Dumbbells, Adjustable Bench
Target Gender
Male, Female
5 Days Hardcore Dumbell Split
Day
1
Muscle Group Target
Chest, Shoulders, & Triceps Dumbbell Workout
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 5 | 8-10 |
| Incline Dumbbell Bench Press | 4 | 8-10 |
| Dumbbell Floor Press | 8 | 8-12 |
| Standing Dumbbell Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 3 | 8-10 |
Day
2
Muscle Group Target
Legs & Core Dumbbell Workout
| Exercise | Sets | Reps |
| Dumbbell Goblet Squat | 4 | 8-10 |
| Dumbbell Stiff Leg Deadlift | 4 | 8-10 |
| Dumbbell Rear Lunge | 4 | 8-10 Each Leg |
| Dumbbell Frog Squat | 3 | 8-12 |
| Dumbbell Calf Raise | 4 | 20 |
| Weighted Crunch | 3 | 20 |
| Dumbbell Russian Twist | 3 | 20 Each |
Day
3
Muscle Group Target
Back & Biceps Dumbbell Workout
| Exercise | Sets | Reps |
| Dumbbell Bent Over Row | 4 | 8-12 |
| Tripod / Supported Dumbbell Row | 4 | 8-12 Each |
| Dumbbell Pullover | 3 | 8-12 |
| Dumbbell Chest Supported Wide Row | 4 | 8-12 |
| Dumbbell 21’s Curl | 3 | 20 Half Top, 20 Half Bottom, 20 Full ROM |
| Dumbbell Hammer Curl | 5 | 20 |
Day
4
Muscle Group Target
Legs & Core Dumbbell Workout
| Exercise | Sets | Reps |
| Dumbbell Squat | 4 | 8-10 |
| Dumbbell Deadlift | 4 | 8-10 |
| Dumbbell Split Lounge | 3 | 8-12 Each |
| Dumbbell Hip Thrust | 4 | 10-15 |
| Dumbbell Calf Raise | 4 | 20 |
| Dumbbell Split RDL | 3 | 15 Each |
| Dumbbell V Crunch |
3 | 20-25 |
Day
5
Muscle Group Target
Complete Upper Body Dumbbell Workout
| Exercise | Sets | Reps |
| One Arm Dumbbell Rows | 4 | 8-10 Each |
| Dumbbell Front Raise | 4 | 8-10 |
| Incline Dumbbell Bench Press | 4 | 8-12 |
| Chest Supported Dumbbell Row | 4 | 8-12 |
| Dumbbell Rear Fly | 4 | 8-12 |
| Overhead Dumbbell Tricep Extension | 3 | 8-12 |
| Dumbbell Shrug | 3 | 12-15 |