{"id":21841,"date":"2022-06-14T11:52:40","date_gmt":"2022-06-14T18:52:40","guid":{"rendered":"https:\/\/www.drworkout.fitness\/?p=21841"},"modified":"2024-05-21T11:23:57","modified_gmt":"2024-05-21T18:23:57","slug":"5-day-dumbbell-workout-plan","status":"publish","type":"post","link":"https:\/\/www.drworkout.fitness\/5-day-dumbbell-workout-plan\/","title":{"rendered":"5 Day Dumbbell Workout Plan (with PDF)"},"content":{"rendered":"\n<p>Staying fit and being in good shape requires a lot of hard work and dedication. For most fitness enthusiasts, hitting the gym regularly may look like the only way to reach their dream physique.<\/p>\n<p>However, that&#8217;s not true.<\/p>\n<p>What if we tell you that you can chase your physique goals from the comfort of your <strong>home<\/strong>? Yes, you can train all your muscles using no extra equipment but dumbbells.<\/p>\n<p>Be it for the chest, back, shoulders, abs, arms or even legs, there are a number of dumbbell only workouts that give the same result as those fancy gym machines.<\/p>\n<p>Through this article, we will introduce to you a 5 day workout routine that you can follow using dumbbells and basic body weight. We will be also providing a PDF of the 5 day workout plan that you can download, keep in your phone or even better, take a print and paste on your home gym wall!<\/p>\n<p>So, go through them, and start working out from your garage gym towards your dream physique!<\/p>\n<p>Read along!<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >What Will I Learn?<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=_-76.html#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #9d24e2;color:#9d24e2\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #9d24e2;color:#9d24e2\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=index-3455.html#5_Day_Dumbbell_Workout_Principles\" title=\"5 Day Dumbbell Workout Principles\">5 Day Dumbbell Workout Principles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=index-3455.html#5_Day_Dumbbell_Workout_Schedule\" title=\"5 Day Dumbbell Workout Schedule\">5 Day Dumbbell Workout Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=index-3455.html#5_Day_Dumbbell_Workout_Routine\" title=\"5 Day Dumbbell Workout Routine\">5 Day Dumbbell Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=index-3455.html#Chest\" title=\"Chest\">Chest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=index-3455.html#Back_Abs\" title=\"Back &amp; Abs\">Back &amp; Abs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=index-3455.html#Arms\" title=\"Arms\">Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=index-3455.html#Legs\" title=\"Legs\">Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=index-3455.html#Shoulders_Abs\" title=\"Shoulders &amp; Abs\">Shoulders &amp; Abs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=index-3455.html#5_Day_Dumbbell_Workout_Plan_PDF\" title=\"5 Day Dumbbell Workout Plan PDF\">5 Day Dumbbell Workout Plan PDF<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=index-3455.html#Wrapping_Up\" title=\"Wrapping Up\">Wrapping Up<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"5_Day_Dumbbell_Workout_Principles\"><\/span>5 Day Dumbbell Workout Principles<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-21851 size-full\" title=\"5 Day Dumbbell Workout Plan\" src=_-490.html alt=\"5 Day Dumbbell Workout Plan\" width=\"940\" height=\"788\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Plan.jpg 940w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Plan-300x251.jpg 300w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Plan-768x644.jpg 768w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<p>There are a number of highly effective <strong>dumbbell only workouts<\/strong> that can make up your workout plan. You got multiple dumbbell exercises for all your key muscle groups viz. Chest, back, shoulders, abs, legs, and arms.<\/p>\n<p>You can also combine some body weight exercises like pushups and pull ups to further expand your <a href=_-13.html>training program<\/a>. Combine all these exercises, do the right ones with the proper form, and you can also chase your fitness goals from your home gym.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Day_Dumbbell_Workout_Schedule\"><\/span>5 Day Dumbbell Workout Schedule<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Basically, it is all up to you to decide which workout split to follow. But here we recommend you go for the conventional <a href=_-491.html>bro split<\/a>, in which you will be mainly training individual muscle groups on separate days.<\/p>\n<p>Given below is a 5 day dumbbell workout schedule that anyone can do using dumbbells.<\/p>\n<ol>\n<li><strong>Day 1- <\/strong>Chest<\/li>\n<li><strong>Day 2- <\/strong>Back &amp; Abs<\/li>\n<li><strong>Day 3- <\/strong>Arms<\/li>\n<li><strong>Day 4- <\/strong>Legs<\/li>\n<li><strong>Day 5- <\/strong>Shoulders &amp; Abs<\/li>\n<li><strong>Day 6- <\/strong>Rest<\/li>\n<li><strong>Day 7- <\/strong>Rest<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"5_Day_Dumbbell_Workout_Routine\"><\/span>5 Day Dumbbell Workout Routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training Abs on one or two days a week.<\/p>\n<p>You can start off your dumbbell routine with Chest Day followed by back. After that, you can train your arms, legs, and shoulders.<\/p>\n<p>Given below is a list of exercises you can do on each day of the week.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-21848 size-full\" title=\"5 Day Dumbbell Workout Routine\" src=_-492.html alt=\"5 Day Dumbbell Workout Routine\" width=\"800\" height=\"2000\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Routine.png 800w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Routine-120x300.png 120w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Routine-410x1024.png 410w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Routine-768x1920.png 768w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Routine-614x1536.png 614w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest\"><\/span>Chest<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Push Ups: 3 sets x 10-20 reps<\/li>\n<li>Dumbbell Bench Press: 3 sets x 10-15 reps<\/li>\n<li>Incline Dumbbell Bench Press: 3 sets x 10-15 reps<\/li>\n<li>Decline Dumbbell Bench Press: 3 sets x 10-15 reps<\/li>\n<li>Standing Upward Chest Fly: 3 sets x 10-15 reps<\/li>\n<li>Dumbbell Chest Fly: 3 sets x 15 reps<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Back_Abs\"><\/span>Back &amp; Abs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Pull-ups: 3 sets x 10 reps<\/li>\n<li>Dumbbell Deadlift: 4 sets x 6-8 reps (Heavyweight)<\/li>\n<li>Kroc Row: 3 sets x 10 reps (Heavyweight)<\/li>\n<li>Incline Dumbbell Lying Row: 3 sets x 10-15 reps<\/li>\n<li>Dumbbell Pullover: 3 sets x 10 reps<\/li>\n<li>One Hand Dumbbell Row: 2 sets x 10 reps &amp; 1 AMRAP<\/li>\n<li>Ab Crunch: 3 sets x 15 reps<\/li>\n<li>Russian Twist: 3 sets x 10 reps<\/li>\n<li>Lying Leg Raise: 3 sets x 10 reps<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Arms\"><\/span>Arms<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Chin-ups: 3 sets x 10-15 reps<\/li>\n<li>Dumbbell Bicep Curl: 2 sets x 10 reps &amp; 1 AMRAP<\/li>\n<li>Dumbbell Hammer Curl: 2 sets x 10 reps &amp; 1 AMRAP<\/li>\n<li>Incline Bench Preacher Curl: 3 sets x 10-15 reps (Heavy Negatives)<\/li>\n<li>Seated Incline Dumbbell Bicep Curl: 3 sets x 15 reps (Lightweight)<\/li>\n<li>Single Arm Tricep Extensions: 2 sets x 10 reps &amp; 1 AMRAP<\/li>\n<li>Overhead Dumbbell Tricep Extension: 2 sets x 10 reps &amp; 1 AMRAP<\/li>\n<li>Dumbbell Skull Crushers: 3 sets x 10 reps<\/li>\n<li>Dumbbell Tricep Kickback: 3 AMRAP<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Legs\"><\/span>Legs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Goblet Squat: 3 sets x 10 reps (Heavyweight)<\/li>\n<li>Dumbbell Sumo Squat: 3 sets x 10 reps (Heavyweight)<\/li>\n<li>Dumbbell Lunges: 3 sets x 15 reps<\/li>\n<li>Dumbbell Step-Ups: 3 sets x 15 reps<\/li>\n<li>Dumbbell Hip Thrust: 3 sets x 10-15 reps<\/li>\n<li>Dumbbell Calf Raises: 3 sets x 15 reps (Lightweight)<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Shoulders_Abs\"><\/span>Shoulders &amp; Abs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Arnold Press: 3 sets x 10 reps (Heavyweight)<\/li>\n<li>Dumbbell Front Raises: 3 sets x 10 reps (Lightweight)<\/li>\n<li>Leaning Dumbbell Lateral Raises: 2 sets x 10 reps &amp; 1 AMRAP (Lightweight)<\/li>\n<li>Dumbbell Rear Delt Raises: 3 sets x 10 reps (Lightweight)<\/li>\n<li>Dumbbell shrugs: 3 sets x 15 reps (Heavyweight)<\/li>\n<li>Lying Leg Raise with Hip Thrust: 3 sets x 10 reps<\/li>\n<li>V-Ups: 3 sets x 10 reps<\/li>\n<li>Leg Lower: 3 sets x 10 reps<\/li>\n<\/ul>\n<p>On two of these days, you can take rest, because taking enough rest is crucial for the recovery of muscles, and to make you ready for the next week&#8217;s workouts.<\/p>\n<p><em><strong>Don&#8217;t miss:<\/strong><\/em><\/p>\n<p><a href=_-493.html>Two Body Parts a Day Workout Routine<\/a><br><a href=_-494.html>PHAT Workout Routine<\/a><br><a href=_-108.html>PHUL Workout Routine<\/a><\/p>\n<p>You can also consider adding some cardio to your workout routine. You can pick among several cardio options like outdoor running, swimming or indoor options like High Intensity Interval Training.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Day_Dumbbell_Workout_Plan_PDF\"><\/span>5 Day Dumbbell Workout Plan PDF<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Now that we have discussed with you an entire workout program that you can do without any extra equipment other than dumbbells, you may be wishing for a printable pdf of the entire exercise routine.<\/p>\n<p>Here is the <strong>printable 5 day dumbbell workout plan<\/strong> that you can download, keep in your phone or print, and access any time!<\/p>\n<p>Click on the below button to download the PDF.<\/p>\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-luminous-vivid-amber-to-luminous-vivid-orange-gradient-background has-background\" href=view8067-9.html style=\"border-radius:0px\" target=\"_blank\" rel=\"nofollow noopener\">Download<\/a><\/div>\n<\/div>\n\n\n\n<p>&nbsp;<\/p>\n<p><em><strong>Don&#8217;t miss:<\/strong><\/em><\/p>\n<p><a href=_-271.html>German Volume Training<\/a><br><a href=_-398.html>nSuns 531 LP Workout Programs<\/a><br><a href=_-194.html>Arnold Golden Six Routine<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Wrapping_Up\"><\/span>Wrapping Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>That was a proven 5 day dumbbell workout plan that you can do from the comfort of your home. Do them with the perfect form for the best results.<\/p>\n<p>Keep in mind, it doesn&#8217;t matter whether you hit a public gym or workout at home instead. What matters is, whether you are ready to keep yourself dedicated throughout your fitness journey!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Staying fit and being in good shape requires a lot of hard work and dedication. For most fitness enthusiasts, hitting the gym regularly may look like the only way to reach their dream physique. However, that&#8217;s not true. What if we tell you that you can chase your physique goals from the comfort of your [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":21851,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[387,318,334,366,322,13],"tags":[338],"class_list":["post-21841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dumbbell","category-beginner","category-bodybuilding","category-bro-split","category-intermediate","category-workout-programs","tag-5-day-workout-plan"],"featured_image_src":"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2022\/06\/5-Day-Dumbbell-Workout-Plan.jpg","author_info":{"display_name":"Sreeraj M Ajay","author_link":"https:\/\/www.drworkout.fitness\/about\/writers\/"},"_links":{"self":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/21841"}],"collection":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/comments?post=21841"}],"version-history":[{"count":2,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/21841\/revisions"}],"predecessor-version":[{"id":34527,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/21841\/revisions\/34527"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media\/21851"}],"wp:attachment":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media?parent=21841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/categories?post=21841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/tags?post=21841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}