Dumbbell Only Workout: 5 Day Dumbbell Workout Split

I have been training for the last couple of years using mostly dumbbells and bodyweight exercises but I've been stalling for a while now mostly because the routines I've been using are time based rather than set/rep based. I was wondering whether this program would still be worth pursuing considering that I have only 2 20lbs dumbbells and 1 30lbs dumbbells. Also would it be worth adding bodyweight exercises such as push-ups, pull-ups or dips? Thank you

I want to include dumbbell snatch and cleans in my routine. When is the best day to do that? And will it replace anything in the routine? Thanks

Can you also change the workout on different days, what I meant to say by that is as example doing day 3 than day 1, than day 4 and day 2 and as last day 5? So you get 3, 1, rest day, 4, 2, rest day, 5.

I guess it's ok to replace legs & core days with mountain biking?

Doing lots of uphill to the mountain summits. Usually around 2 hours total for up and down.

Awesome! But how long is recommended rest time between exercises?

Hello,

I have a question about the rest times between sets. Up top in the instructions, it says to aim for 45 seconds, but down low in the comments, there is a reply that says to go for 60-90 seconds.

Are the different times based on if I want to lose weight vs. gain muscle?

I have adjustable dumbbells and I won't max them out by the end of the program so should I be going for the higher rest periods?

On my first week of this and I gotta say that it's super challenging. I find myself getting frustrated at my inability to maintain form, especially in exercises involving being bent over to some degree. I almost get pissed when I'm doing the squats because the leg day is like 60 squats haha. But I'm just gonna stick to it, lower the weight, focus on form. I'd definitely recommend that to anyone if you're struggling. Just lower the weight and accept you're not quite there yet. And for anyone in pain, this routine is pretty intense, especially on the back and knees. I expect to see some pretty good results if I stick to this. I'll update later

Is this workout ok for a beginner? I keep hearing I should start with 3 days a week, but then I see conflicting information that you can’t build muscle if you work a given muscle only once a week and that’s why I was interested in this workout.

I’m a beginner, but I’ve been doing weight training with dumbbells for a number of months now, except they are random workouts from streaming apps. So I’m not completely new.

In this program chest muscles grow well

You guys are obsessed with claiming dumbbells only, but then sneaking in multiple incline and bench exercises. The first three exercises in this plan would all end up being floor press for those of us without a workout bench in our apartment.

No weight should a beginner use (man and woman) for these exercises?

How come on the day 5 complete upper body, there is no workout for the biceps?

I want to add some forearm and wrist exercises. What do you suggest, and on what days?

Hey, I just purchased a Power Tower and would love to implement 5 new exercises into this program: Dips, Pull Ups, Chin Ups, Vertical Knee Raises, and Push Ups. However, I don't know on what days I should implement these. Any help would be greatly appreciated. Thanks.

Hi there,

Thank you for this. I tried the 4 days workout and i like the split here better and Assisi the intensity. I was thinking about using this workout for A 4 days split and just skipping day 5. Does that make sense ? Thank you.

Supplementing BJJ with these lifts for the past year or so and have been injury free for the longest time ever. I usually skip the legs, but when I don't my hammies are on fire.

why is there no forearm isolation exercise like wrist curls?

What about working the obliques of your abs? I havent seen an exercise for that.

I am on week 3 I have seen a huge difference and an increase in stamina. Don't let your ego get the best of you. Its not the weights, it's the form you have. I hope this helps others.

I tried it for 12 weeks and counting—I see a lot of muscle growth.

Hi I’ve been doing this routine for a year now, I’ve added some of my own exercises and changed it up over the year, i have rest days on Wednesday and Sunday, Do you think Monday to Thursday is too long of a break to rest the upper body? Sometimes I feel like maybe it’s too much of a gap, either way I’ve seen pretty good results with this so thank you sm for this routine.

Hi. I’m wondering if this can be programmed into a three day upper lower split? I’m wanting to work on cardiovascular goals and like the idea of doing cardio on Tuesday, Thursday, Saturday HIIT or steady state. Could this be programmed that way? Say upper on Monday, lower on Wednesday and upper on Friday then start with lower the following week? Thank you in advance for taking the time to answer all out questions.

Just finished the 12 weeks, no April Fools Joke here. Thought I’d share what I found. Hopefully I can keep it brief.

FYI - I’m 50 years old. I drink beer on the weekends. My knees are shot from years of athletics in my younger days up to about 40 years old. I have no desire anymore to try and build an NFL linebacker type body I was much closer to in college and a bit after. I wanted to build some strength, lose a few lbs, feel better. These comments are MY OWN findings. Do with them what you will. So…..

Pros: This program worked for me. I’m stronger than I was 13 weeks ago. My wife says I look better (trust me, low hurdle to clear), my arms are harder, my legs are harder and some clothes fit better. I’m into a pair of jeans regularly that I couldn’t button in the Fall. I’m not a jump on the scale guy, so I don’t know if I lost much weight. Probably moved some of it around more than anything. I’m pleased overall. I struggle to find cardio that doesn’t beat me up and that would help if you’re looking for more weight loss than strength building of course. We don’t have a pool, memberships to places that do aren’t in the budget. I ride a stationary bike from time to time but I’m pretty sure that’s slightly more boring than an insurance seminar. I walk the dogs a lot, doesn’t feel like I’m doing much.

Cons: I don’t care for a handful of the exercises suggested. I substituted at least 3 from my experience lifting with exercises I liked better. I think it’s OK to do that, but don’t deviate too much. There is likely a good reason this is set up this way. I was familiar with the suggestions, I just never got much out of them in the past, so I changed them. EG, the mule kick tricep exercises, at least that’s what we called it way back. Never did anything for me. I did a tricep extension with my home gym setup instead. Tues and Thurs were hard. A: my knees. I only did my body weight on the lunges for example. And I felt every bit of it as the days wore on. (I get up at 4:30, was lifting by 5, done between 5:45-6:15 depending on the day and how good I felt.) I’ve never been a big core body workout guy. I just never see results (I know, I know, beer, diet, etc. Got it) so that stuff didn’t motivate me. I did it all, but the spare tire just doesn’t show the same results as the upper body. But I am in to old jeans. Planks, don’t get it. The side planks actually hurt my shoulders and not the good workout hurt. But I muscled thru. It’s only 20 seconds. I had a good bit of energy increase from maybe week 2 thru week 10. It went away. It was a struggle to do this week 11 & 12. Not sure what that’s about. I’m not a deep enough guy to understand that stuff. I pick things up and put things down. That’s it. Probably why I’m going to change my routine through the summer.

Overall, I liked it. I’ll do it again in the Fall. I’m going to switch up my workout for the summer and come back to this. I wouldn’t be afraid to alter it if you need to but don’t go nuts. This works if you stay with it. I always found strength to be like a pickup truck. It’s nice to have it when you need it. This will get you there.

Good luck and many thanks to the folks that put this and all similar materials out there for people like me.

-R

Just wrapping up the 4 day a week dumbbell workout and have really enjoyed it. I am looking forward to the 5 day a week workout next. As I have been looking ahead at the routines going forward I was wondering If the exercises are all in the correct order they should be? For example, in the 4 day a week exercises, if the same muscle groups were targeted in the same day they would be broken up with working on a different muscle group in between (if there were two exercises targeting the upper back there might be a bicep exercise in between the two). In the 5 day a week workouts I see that there are muscle group exercises that are grouped together (day 1 dumbbell bench press, and then right after that is the incline dumbbell bench press. Day 3 there is a bent over dumbbell row and then a tripod dumbbell row) Is this intentional? I'm asking because if the goal is to work your muscles just to the point of exhaustion with each exercise, putting the same muscle group exercise back to back with each other doesn't make sense to me. Thanks so much for taking the time.

I’m just getting started and appreciate having each day laid out for me. When the exercise involves alternating sides, do the number of sets (eg 4) refer to each side or total?

The calf raises on both leg days show seated calf raises. Should I replace one day with standing calf raises?

the cardio workout is hard on my knees, is there something else i can change for some of them? also i do at at home btw not a gym.