Dumbbells are fantastic tools to increase muscle size and strength, especially when working out in your home or garage gym.
But, knowing what workout split to follow can be difficult.
This guide shows you the best 5 day split dumbbell workout you can do in your home or garage gym to build muscle mass and develop strength.
Table of Contents
5 Day Split Dumbbell Workout (At Home Fitness Plan)
The 5-day workout split allows you to train all areas of your body multiple times per week to provide your muscles the stimulus they need to develop.
This workout split is suitable for intermediate gym-goers looking to take their muscle development to the next level.
As the program primarily uses dumbbells, it can be performed in your home gym without needing much equipment or space.
The program will follow a simple split of upper push/lower/upper pull/lower/complete upper with rest days at the weekend. You can see a summary of the 5-day split in the table below:
Main Goal | Build Muscle |
Workout Type | Upper Push/Lower/Upper Pull/Lower/Complete Upper |
Training Level | Intermediate (but can be adjusted for all levels) |
Duration | 8-12 weeks |
Days Per Week | 5 days per week |
Workout Time | 50-60 minutes |
Equipment | Dumbbells and bodyweight |
Target Gender | Male & Female |
The workout below is a 5 day dumbbell routine. Each exercise should be performed for a rep range of 8-12 reps, followed by a 60-second resting period between each set.
Only progress the weight you’re using once you’ve completed each set with perfect form.
Muscle Building Tip: To get the most from your 5 day split free weights only workout, always use excellent form. Using good form ensures you’re activating the correct muscles, providing them with the right amount of stimulus they need to grow. It also helps to reduce the risk of injury.
Required Equipment - Best Adjustable Dumbbells For Home Workouts
Day 1 - Chest, Shoulders, & Triceps Dumbbell Exercises
Exercise | Sets | Reps |
|---|---|---|
Incline Chest Press | 4 | 8-12 |
Arnold Press | 4 | 8-12 |
Dumbbell Floor Press | 4 | 8-12 |
Lateral Raise | 4 | 8-12 |
Front Raise | 4 | 8-12 |
Lying Tricep Extension | 4 | 8-12 |
Push Ups | 4 | 8-12 |
How to do them:
No weight bench at home? Try these dumbbell chest exercises without bench!
Day 2 - Legs & Core Dumbbell Exercises
Exercise | Sets | Reps |
|---|---|---|
Goblet Squat | 4 | 8-12 |
Stiff Leg Deadlift | 4 | 8-12 |
Bulgarian Split Squat | 4 | 8-12 |
Walking Lunges | 4 | 8-12 |
Calf Raise | 4 | 8-12 |
Plank | 4 | 30-60 seconds |
Russian Twists | 4 | 20-30 |
How to do them:
More Training Options - Best Dumbbell Glute Exercises
Day 3 - Back & Biceps Dumbbell Exercises
Exercise | Sets | Reps |
|---|---|---|
Bent Over Row | 4 | 8-12 |
Single Arm Row | 4 | 8-12 |
Dumbbell Pull Over | 4 | 8-12 |
Reverse Grip Dumbbell Row | 4 | 8-12 |
Dumbbell Bicep Curl | 4 | 8-12 |
Dumbbell Drag Curl | 4 | 8-12 |
Dumbbell 21’s | 4 | 21 (7/7/7) |
How to do them:
Related Article - Are Dumbbells Enough To Build Muscle?
Day 4 - Legs & Core Dumbbell Exercises
Exercise | Sets | Reps |
|---|---|---|
Dumbbell Hip Thrust | 4 | 8-12 |
Dumbbell Squat | 4 | 8-12 |
Dumbbell Deadlift | 4 | 8-12 |
Standing Lunges | 4 | 8-12 |
Dumbbell Seated Calf Raise | 4 | 8-12 |
Crunches | 4 | 15-20 |
Side Plank | 4 | 30 seconds per side |
How to do them:
Only have one dumbbell at home? Try these single dumbbell exercises!
Day 5 - Complete Upper Body Dumbbell
Exercise | Sets | Reps |
|---|---|---|
Incline Bench Press | 4 | 8-12 |
Bent Over Row | 4 | 8-12 |
Standing Dumbbell Press | 4 | 8-12 |
Chest Supported Row | 4 | 8-12 |
Dumbbell Shrug | 4 | 8-12 |
Seated Bicep Curl | 3 | 8-12 |
Overhead Tricep Extension | 3 | 8-12 |
How to do them:
Related Article - How Much Do Dumbbells Cost?
Is This Workout Program for Beginners, Intermediate, or Advanced Lifters?
While the 5 day dumbbell workout plan is best suited for intermediate gym-goers, most gym-goers can perform it but with a few minor tweaks.
For beginners attempting the 5 days a week dumbbell workout, I would recommend lowering the sets to 3 sets per exercise to help bring the volume down. You may also want to add a rest day in between the workout to help your muscles recover.
If you’re a beginner, you should focus solely on getting the movements correct rather than trying to lift as heavy as you can.
Once you’re out of the beginner phase, you can up the sets to the full 4 sets. This will give your muscles the stimulus to keep your developing.
Advanced gym-goers, on the other hand, may want to try adjusting the rest periods to make the workout more challenging, slow the reps down for increased time under tension, or play with paused reps.
If you’re an advanced user with heavy dumbbells, you can increase the weight to make the exercises better suited for you.
The 5 day split dumbbell workout is brilliant for most users, and if you’re working out at home, it’ll help you develop muscle size and strength.
Read More - How To Make Dumbbells Heavier For Advanced Lifters
What Are The Benefits Of A 5-Day Split Dumbbell Workout?
The 5 day dumbbell workout plan is an excellent program to follow to work your entire body during one week. Unlike most workout plans, you’re working each muscle group twice weekly, which is fantastic for developing muscle strength and size.
During the 5 day dumbbell routine, your muscles are loaded; if you use the progressive overload principle, your muscles will become bigger and stronger over the 8-12 weeks.
While the 5 day dumbbell workout helps to develop your muscles, you’ll burn calories during your workouts which will help aid fat loss.
Resistance training is one of the best things you can do for your overall health. Developing muscle helps keep your body younger and healthier while helping keep some diseases at bay.
Common 5 Day Dumbbell Workout Questions
Can I work out 5 days a week and rest on weekends?
You sure can; in fact, it’s my favorite way to work out. Sure, it might not be the most optimal way to train, but if it suits your lifestyle, then go for it.
However, one point I will make, if you’re new to working out, you might struggle with five solid days in a row. If you need to take the odd rest day from time to time, you can.
How can I increase my muscle growth on rest days?
Rest days allow your muscles to recover and replenish energy so you can hit your workouts with the intensity they need. To help increase your muscle growth on your rest days, I recommend keeping your protein intake high, and 1-1.5g per lb of bodyweight should be more than enough for most gym-goers.
Plus, ensure you’re getting enough sleep. Sleep is one of the most underrated recovery and muscle growth tools at your disposal.
Will muscles grow fastest if you work out every day?
No, overtraining your muscles will leave them in a constant state of repair. Your muscles need your rest days to heal, and the healing process causes muscle growth to occur. Plus, not allowing your muscles to heal will lead to injuries arising.
The last thing you want to do is hinder your body’s muscle growth by being over-zealous with your workouts. Slow things down a little and watch your muscles grow.
Is a 5-day split better than 3 or 4 day routine?
In all honesty, I’ve always found the 5-day split works best for my lifestyle. I love training, and if I follow a 3 or 4 day split, I always sneak into the gym for an extra session.
At the end of the day, the workout routine you choose needs to work for you. If you find it difficult to get to the gym 5 times a week, then the 5-day split is most likely not the plan for you.
Find the routine which suits your lifestyle and goals, and you’ll reap the rewards.
Conclusion
If you’ve been looking for a workout plan to help you develop muscle and increase strength, the 5 day split dumbbell workout is what you need.
The 5 day dumbbell workout mentioned in this article is excellent for all levels of gym-goers but is best suited for intermediate users. However, with a few simple tweaks and you can use it no matter your level (see above).
Try the 5 day workout routine at home and let us know what you think.
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Last Updated on July 11, 2022
