Workout Routine

Free

5 Days Split (Dumbells only)

by Z1xus

Download free Hardy app

source: https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-split

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffacted

Light

Moderate

High

Very High

Workouts

Day 1: Chest, Shoulders & Triceps

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

4

–

–

10

90 sec

5

–

–

10

90 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

4

–

–

10

90 sec

Floor press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Standing Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

4

–

–

10

90 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

triceps kickback

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

0 sec

Day 2: Legs & Core

goblet squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

4

–

–

10

90 sec

Stiff Leg Deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

4

–

–

10

90 sec

Rear Lunge

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

90 sec

2

–

–

20

90 sec

3

–

–

20

90 sec

4

–

–

20

90 sec

Frog Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

90 sec

2

–

–

20

90 sec

3

–

–

20

90 sec

4

–

–

20

90 sec

Weighted Crunch

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

90 sec

2

–

–

20

90 sec

3

–

–

20

90 sec

side plank

Set

Time

Rest time

1

20 sec

0 sec

2

20 sec

90 sec

3

20 sec

0 sec

4

20 sec

0 sec

Day 3: Back and Biceps

Bent Over Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

4

–

–

12

90 sec

Tripod Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

24

90 sec

2

–

–

24

90 sec

3

–

–

24

90 sec

4

–

–

24

90 sec

pullovers

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Reverse Grip Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

4

–

–

12

90 sec

Bicep Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

0 sec

Day 4: Legs & Core

Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

4

–

–

10

90 sec

Deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

4

–

–

10

90 sec

Split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

24

90 sec

2

–

–

24

90 sec

3

–

–

24

90 sec

Hip Thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec

4

–

–

15

90 sec

Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

90 sec

2

–

–

20

90 sec

3

–

–

20

90 sec

4

–

–

20

90 sec

Side Bends

Set

Intensity

Weight

Reps

Rest time

1

–

–

30

90 sec

2

–

–

30

90 sec

3

–

–

30

90 sec

plank

Set

Time

Rest time

1

20 sec

90 sec

2

20 sec

90 sec

3

20 sec

0 sec

Day 5: Complete Upper Body

One Arm Rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

90 sec

2

–

–

20

90 sec

3

–

–

20

90 sec

4

–

–

20

90 sec

Arnold Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

4

–

–

10

90 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

4

–

–

12

90 sec

chest supported rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

Pinwheel curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

0 sec