Dumbbell Workout Full Body

You don't need a fully equipped gym to still be in the best shape of your life. Dumbbells are an amazing training tool, that can help you build more muscle mass and strength. Dumbbells also help improve core strength, stability, and can correct muscular and postural imbalances. With this 6-week, 5-day split total-body dumbbell workout, you can start turning up your sweat, and crushing more calories all from the comfort of your home.

Who Is This Program For?

This total-body dumbbell workout will only work for those that have access to dumbbells. This program is perfect for those working out from home, traveling and who need a consistent dumbbell program to perform at their hotel gym, or for those that want to start a new training protocol at their local gym. 

5 Day Full Body Dumbbell Workout Split

The main goal of this dumbbell workout is to increase muscle mass and strength. The suggested split, designates chest, shoulders, and triceps into day one, with a day two split between legs and shoulders, and day three splitting between back and biceps. Day 4, splits legs and shoulders again and day 5 covers a full body dumbbell workout.  

After 6 weeks, you can continue with the workout intensity and rep range as prescribed if you'd like to consistently make incremental gains. If you want to build more muscle and strength, increase the weight incrementally each subsequent week, and keep your rep range the same, with your last few sets between 8-10 reps. If you want to gain more size, increase the rest time between sets. 

When you're done with the bulk and ready for a cut, increase your rep volume, turn up the intensity, and slightly dial down the load. The key here is calories burned, so if you want to burn more body fat, throw in some cardio acceleration movements between your sets, to keep heart rate up.

Main Goal

Increase Strength, Increase Muscle Mass, Burn Body Fat

Workout Type


Training Level

Beginner – Intermediate

Program Duration

6 Weeks

Days Per Week


Time Per Workout

30-45 Minutes

Equipment Required

Light-Moderate Dumbbells, Bench

Target Gender

Male & Female

Recommended Supplements

BCAAWhey Protein IsolateClean CarbsCitrulline MalateKre-Alkalyn


Walter Hinchman

6-Week Full Body Dumbbell Workout 


Day 1Workout% Max EffortSET/REPRest
 Dumbbell Bench Press65-754 x 15/12/10 1 min
 Dumbbell Triceps Kickback65-753 x 10/per side1 min
 Dumbbell Lateral Raise65-754 x 10/per side1 min
 Dumbbell Incline Bench Press65-754 x 15/12/101 min
 Standing Dumbbell Shoulder Press65-754 x 15/12/101 min
 Dumbbell Narrow Push Up65-753 x 121 min
Day 2Workout% Max EffortSET/REPRest
 Dumbbell Front Rack Squat65-754 x 121 min
 Dumbbell Straight Leg Deadlift65-754 x 121 min
 Dumbbell Alternating Front/Lateral Raise65-754 x 121 min
 Dumbbell Walking Lunge65-754 x 121 min
 Dumbbell Single-Arm Shoulder Press65-754 x 10/per side1 min
 Dumbbell Vertical Row to Press65-754 x 121 min
Day 3Workout% Max EffortSET/REPRest
 Dumbbell Curls65-754 x 101 min
 Dumbbell Bent Over Row65-754 x 101 min
 Dumbbell Seated W Curl65-754 x 101 min
 Dumbbell Vertical Row65-754 x 101 min
 Reverse Grip Dumbbell Row65-754 x 121 min
 Dumbbell Hammer Curls 65-753 x 10/side1 min
Day 4Workout% Max EffortSET/REPRest
 Dumbbell Deadlifts65-754 x 121 min
 Bent Over Dumbbell Lateral Raise65-754 x 121 min
 Bent Over Dumbbell Front Raise65-754 x 121 min
 Dumbbell Goblet Squat65-754 x 121 min
 Dumbbell Split Squat65-754 x 10/per side1 min
 Dumbbell Y Raise 65-754  x 121 min
Day 5Workout% Max EffortSET/REPRest
 Dumbbell Arnold Press65-754 x 121 min
 Single-Arm Dumbbell Rows65-754 x 121 min
 Dumbbell Chest Press65-754 x 121 min
 Dumbbell Hammer Curls 65-754 x 121 min
 Incline Dumbbell Press 65-754 x 10/per side1 min
 Single-Arm Dumbbell Snatch65-754  x 121 min


Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


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