Dumbbell Only Workout: 5 Day Dumbbell Workout Plan
Want to build muscle, get stronger, and lose fat—all with just dumbbells? This 5-day dumbbell workout plan is designed for beginners and intermediates who want a structured program to maximize results at home or in the gym.
Plan Overview
- Training Level: Beginner to Intermediate
- Plan Duration: 8-12 Weeks (repeatable)
- Days per Week: 5
- Time per Workout: 45-60 minutes
- Set & Rep Ranges: 3-4 sets of 8-12 reps
- Rest Between Sets: 45-90 seconds (depending on intensity)
- Equipment Required: Dumbbells, bench (optional)
- Plan Goal: Build muscle, increase strength, burn fat
- What to Expect: A structured workout to progressively build size, strength, and endurance while improving overall fitness.
Introduction
Dumbbells are one of the most versatile and effective tools for building muscle and strength. This 5-day workout plan is designed to hit every major muscle group multiple times per week, ensuring optimal muscle growth and fat loss.
Why This Program Works
✔ Full-Body Coverage: Each muscle group gets proper attention for balanced development.
✔ Progressive Overload Focus: Allows for strength and hypertrophy gains.
✔ Dumbbell Variability: Can be done at home or in the gym with just dumbbells.
✔ Time-Efficient Workouts: Sessions last around 45-60 minutes to fit busy schedules.
What You Get with This Workout Plan
- A structured 5-day split for strength, size, and endurance.
- Guidance on progressive overload for long-term muscle gains.
- Workout adaptations for both home and gym settings.
- Nutrition and supplementation tips to maximize results.
How to Use This Workout Plan
- Follow the workout split consistently for at least 4-6 weeks before making adjustments.
- Focus on good form before increasing weight.
- Use progressive overload by gradually increasing reps or weight.
- Rest adequately (45-90 sec) between sets for recovery.
- Pair with proper nutrition for best results.
The 5-Day Dumbbell Workout Plan
Day 1 – Legs & Core
| Exercise | Sets | Reps | Rest |
| Dumbbell Squats | 3 | 8-10 | 45-90 seconds |
| Dumbbell Romanian Deadlifts | 3 | 8-10 | 45-90 seconds |
| Dumbbell Split Squats | 3 | 8-10 | 45-90 seconds |
| Dumbbell Calf Raises | 3 | 8-10 | 45-90 seconds |
| Planks | 3 | 1 Min. Holds | 45-90 seconds |
Day 2 – Chest & Back
| Exercise | Sets | Reps | Rest |
| Push-Ups | 3 | 8-10 | 45-90 seconds |
| Dumbbell Rows (Both Arms) | 3 | 8-10 | 45-90 seconds |
| Dumbbell Reverse Flys | 3 | 10 | 45-90 seconds |
| Dumbbell Shrugs | 3 | 12 | 45-90 seconds |
Day 3 – Shoulders & Arms
| Exercise | Sets | Reps | Rest |
| Shoulder Press | 3 | 8-10 | 45-90 seconds |
| Dumbbell Lateral Raises | 3 | 8-10 | 45-90 seconds |
| Superset: Dumbbell Triceps Skull crushers | 3 | 8-10 | 45-90 seconds |
| Dumbbell Curls | 3 | 8-10 | 45-90 seconds |
Day 4 – Legs & Core
| Exercise | Sets | Reps | Rest |
| Dumbbell Sumo Squats | 4 | 8-12 | 45-90 seconds |
| Dumbbell Single-Leg Deadlifts | 3 | 8 per leg | 45-90 seconds |
| Dumbbell Hip Thrusts | 3 | 10-12 | 45-90 seconds |
| Dumbbell Calf Raises | 4 | 12-15 | 45-90 seconds |
| Dumbbell Russian Twists | 3 | 15 | 45-90 seconds |
| Dumbbell Weighted Crunches | 3 | 15 | 45-90 seconds |
Day 5 – Upper Body (Chest, Back, Shoulders, Triceps, Biceps)
| Exercise | Sets | Reps | Rest |
| Floor Dumbbell Press | 4 | 8-12 | 45-90 seconds |
| Dumbbell Arnold Press | 4 | 8-12 | 45-90 seconds |
| Dumbbell One-Arm Rows | 3 | 10-12 | 45-90 seconds |
| Dumbbell Upright Rows | 3 | 10 | 45-90 seconds |
| Dumbbell Triceps Overhead Extension | 3 | 8-12 | 45-90 seconds |
| Dumbbell Hammer Curls | 3 | 10-12 | 45-90 seconds |
Gym & Home Variations
Equipment Used in Each Variation
- Home: Dumbbells, a mat, optional resistance bands.
- Gym: Dumbbells, a bench, and a cable machine for variations.
Key Differences & Adaptations
- Gym: Machines can assist with heavier weights and isolation movements.
- Home: Focus is on body control and unilateral (one-side) strength with dumbbells.
- Example: Floor Dumbbell Press (Home) vs. Bench Press (Gym)
Tracking Progress & Adjustments
How to Track Progress
- Strength Gains: Increase dumbbell weight over time.
- Hypertrophy (Muscle Growth): Track reps and sets, aiming to improve each week.
- Fat Loss & Endurance: Reduce rest time or increase reps for added intensity.
When to Make Adjustments
- If it feels too easy: Add more weight or reduce rest time.
- If it feels too hard: Drop weight slightly and focus on form.
Diet & Nutrition for Maximum Results
To build muscle and burn fat, follow these basic nutrition principles:
- Protein Intake: 1.6–2.2g per kg of body weight (chicken, tofu, eggs, fish).
- Carbs: Complex sources like oats, rice, sweet potatoes, and whole wheat.
- Fats: Healthy fats from nuts, avocados, olive oil.
- Hydration: At least 3 liters of water per day.
Supplementation Guide (Optional)
While supplements aren’t necessary, they can help:
✔ Whey Protein: Helps reach protein goals.
✔ Creatine Monohydrate: Boosts strength & muscle endurance.
✔ BCAAs: Supports recovery (especially during fat loss).
✔ Multivitamins: Ensures essential nutrients for muscle function.
Conclusion
This 5-day dumbbell workout plan designed by Muscle Size and Strength provides everything you need to build muscle, increase strength, and burn fat without requiring fancy equipment. Whether you’re training at home or in the gym, consistency and progressive overload will lead to real results. Stick with it for 6-12 weeks, track your progress, and adjust as needed to keep challenging your body.
Let us know how you’re doing with the program by commenting below—your progress could inspire others! Thank you for choosing Muscle Size and Strength as your trusted fitness guide! Follow us on Instagram @muscle_size_strength for daily fitness tips and inspiration.
Important Disclaimer
Before starting this or any new workout program, consult with a healthcare professional or certified trainer—especially if you have any injuries or medical conditions. Proper form and gradual progression are key to preventing injury and maximizing gains. Muscle Size and Strength Canada Inc. is not responsible for any injuries, health complications, or adverse effects resulting from following this program.
By using this workout plan, you acknowledge and agree that:
- You are participating at your own risk and understand that exercise carries the potential for injury, soreness, and physical stress.
- This program is not a substitute for professional medical advice. Always consult with a physician, certified trainer, or healthcare provider before beginning any exercise or nutrition plan.
- Muscle Size and Strength Canada Inc. is not liable for any injuries, health conditions, or other issues that may arise from performing these exercises, using recommended equipment, or following the suggested nutrition and supplementation guidelines.
- You accept full responsibility for your own safety, modifications, and limitations while engaging in this workout program.
By continuing with this workout plan, you release Muscle Size and Strength Canada Inc., its owners, affiliates, employees, and partners from any and all liability related to your participation in this program.
