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.
Increase Strength, Increase Muscle Mass, Burn Body Fat
Beginner – Intermediate
Days Per Week
Time Per Workout
Light-Moderate Dumbbells, Bench
Male & Female
|Day 1||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Bench Press||65-75||4 x 15/12/10||1 min|
|Dumbbell Triceps Kickback||65-75||3 x 10/per side||1 min|
|Dumbbell Lateral Raise||65-75||4 x 10/per side||1 min|
|Dumbbell Incline Bench Press||65-75||4 x 15/12/10||1 min|
|Standing Dumbbell Shoulder Press||65-75||4 x 15/12/10||1 min|
|Dumbbell Narrow Push Up||65-75||3 x 12||1 min|
|Day 2||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Front Rack Squat||65-75||4 x 12||1 min|
|Dumbbell Straight Leg Deadlift||65-75||4 x 12||1 min|
|Dumbbell Alternating Front/Lateral Raise||65-75||4 x 12||1 min|
|Dumbbell Walking Lunge||65-75||4 x 12||1 min|
|Dumbbell Single-Arm Shoulder Press||65-75||4 x 10/per side||1 min|
|Dumbbell Vertical Row to Press||65-75||4 x 12||1 min|
|Day 3||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Curls||65-75||4 x 10||1 min|
|Dumbbell Bent Over Row||65-75||4 x 10||1 min|
|Dumbbell Seated W Curl||65-75||4 x 10||1 min|
|Dumbbell Vertical Row||65-75||4 x 10||1 min|
|Reverse Grip Dumbbell Row||65-75||4 x 12||1 min|
|Dumbbell Hammer Curls||65-75||3 x 10/side||1 min|
|Day 4||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Deadlifts||65-75||4 x 12||1 min|
|Bent Over Dumbbell Lateral Raise||65-75||4 x 12||1 min|
|Bent Over Dumbbell Front Raise||65-75||4 x 12||1 min|
|Dumbbell Goblet Squat||65-75||4 x 12||1 min|
|Dumbbell Split Squat||65-75||4 x 10/per side||1 min|
|Dumbbell Y Raise||65-75||4 x 12||1 min|
|Day 5||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Arnold Press||65-75||4 x 12||1 min|
|Single-Arm Dumbbell Rows||65-75||4 x 12||1 min|
|Dumbbell Chest Press||65-75||4 x 12||1 min|
|Dumbbell Hammer Curls||65-75||4 x 12||1 min|
|Incline Dumbbell Press||65-75||4 x 10/per side||1 min|
|Single-Arm Dumbbell Snatch||65-75||4 x 12||1 min|
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