{"id":13259,"date":"2023-01-09T13:41:25","date_gmt":"2023-01-09T18:41:25","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13259"},"modified":"2023-01-09T13:41:33","modified_gmt":"2023-01-09T18:41:33","slug":"5-day-dumbbell-and-barbell-workout-plan-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-dumbbell-and-barbell-workout-plan-pdf","title":{"rendered":"5 Day Dumbbell and Barbell Workout Plan with PDF"},"content":{"rendered":"\n<p>You can do various exercises with dumbbells and barbells to bolster each muscle group throughout the body. But to achieve maximum results, you need a workout program.<\/p>\n\n\n\n<p>A workout plan helps you work out in an organized manner and achieve decent results.<\/p>\n\n\n\n<p>That&#8217;s why I&#8217;ve created a 5 day workout plan for those who train primarily with dumbbells and barbells only.<\/p>\n\n\n\n<p>This workout plan is suitable for all fitness enthusiasts, from beginner and intermediate to males and females.<\/p>\n\n\n\n<p>This program will help you put on muscles, increase your strength, and scale up your fitness level. <\/p>\n\n\n\n<p>Whether you train in your home or commercial gym, you can download this workout program to build your best physique.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"AHDFASV8\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-09T18:10:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Total Body Dumbbell and Barbell Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/AHDFASV8-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/AHDFASV8.mp4\" \/>\n\t<\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Expected Program Duration<\/td><td>3 Months<\/td><\/tr><tr><td>Weekly Frequency<\/td><td>5 Days a week<\/td><\/tr><tr><td>Routine Type<\/td><td>Upper\/Lower Split Training<\/td><\/tr><tr><td>Goal<\/td><td>Increase Strength and Mass<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginners to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>16-45 Years<\/td><\/tr><tr><td>Daily Workout Duration<\/td><td>45-60 Minutes<\/td><\/tr><tr><td>Additional Equipment Needed<\/td><td>Weight Plates &amp; A Workout Bench<\/td><\/tr><tr><td>Preceding Workout Plan<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/4-day-dumbbell-and-barbell-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day Barbell Dumbbell Workout<\/a><\/td><\/tr><tr><td>Recommended Supplement<\/td><td><a href=\"https:\/\/products.thefitnessphantom.com\/best-whey-protein-supplements\/\" target=\"_blank\" rel=\"noreferrer noopener\">Whey Protein Isolate<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>5 Day Dumbbell and Barbell Workout Plan to Build Muscles<\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/5-Day-Dumbbell-Barbell-Workout-Plan.jpg\" alt=\"5 Day Dumbbell and Barbell Workout Plan\" class=\"wp-image-13270\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/5-Day-Dumbbell-Barbell-Workout-Plan.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/5-Day-Dumbbell-Barbell-Workout-Plan-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/5-Day-Dumbbell-Barbell-Workout-Plan-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/5-Day-Dumbbell-Barbell-Workout-Plan-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p><strong>Please Note: <\/strong>Perform three to minutes of <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"10938\" target=\"_blank\" rel=\"noreferrer noopener\">cardio exercises to increase your heart rate, blood flow, and oxygen supply<\/a>. The warm-up helps boost performance and minimize the risk of injuries.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_13259\"><a href=\"javascript:void(0)\"  title=\"Park, H. K., Jung, M. K., Park, E., Lee, C. Y., Jee, Y. S., Eun, D., Cha, J. Y., &amp; Yoo, J. (2018). The effect of warm-ups with stretching on the isokinetic moments of collegiate men.&nbsp;Journal of exercise rehabilitation,&nbsp;14(1), 78\u201382. https:\/\/doi.org\/10.12965\/jer.1835210.605\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_13259-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_13259-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">Park, H. K., Jung, M. K., Park, E., Lee, C. Y., Jee, Y. S., Eun, D., Cha, J. Y., &amp; Yoo, J. (2018). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of warm-ups with stretching on the isokinetic moments of collegiate men<\/a>.&nbsp;<em>Journal of exercise rehabilitation<\/em>,&nbsp;<em>14<\/em>(1), 78\u201382. https:\/\/doi.org\/10.12965\/jer.1835210.605<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Upper Body Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#1_Barbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Flat Barbell Bench Press<\/a><\/td><td>Chest<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises#1_Incline_Dumbbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB Bench Press<\/a><\/td><td>Chest<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XuJ2OeoFIHI\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Fly<\/a><\/td><td>Chest<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#5_Dumbbell_lateral_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raises<\/a><\/td><td>Shoulder<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1_Seated_Rear_Delt_Dumbbell_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt Raises<\/a><\/td><td>Shoulder<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell French Press<\/a><\/td><td>Triceps<\/td><td>12 x 3<\/td><td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Lower Body Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-quad-exercises-for-growth#2_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Back Squat<\/a><\/td><td>Quadriceps<\/td><td>12 x 4<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-quad-exercises#3_Dumbbell_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Lunges<\/a><\/td><td>Legs<\/td><td>8 x 3\/side<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-quad-exercises#7_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Step-up<\/a><\/td><td>Lower Body<\/td><td>8 x 3\/side<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Leg Curl<\/a><\/td><td>Hamstrings<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hamstring-exercises#4_DB_Glute_BridgesHip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Glute Bridge<\/a><\/td><td>Glute<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Calf Raises<\/a><\/td><td>Calves<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">dumbbell and barbell at home workout<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Upper Body Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#7_Barbell_Bent_Over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Ben-over Barbell Row<\/a><\/td><td>Back<\/td><td>12 x 4<\/td><td>1-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=hkje6kyYnzg\" target=\"_blank\" rel=\"noreferrer noopener\">Neutral Grip DB Bent-over Row<\/a><\/td><td>Back<\/td><td>12 x 3<\/td><td>1-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#1_Unilateral_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Dumbbell Row<\/a><\/td><td>Back<\/td><td>10 x 3\/side<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\"> Barbell Biceps Curl<\/a><\/td><td>Biceps<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#3_Incline_Dumbbell_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB Curl<\/a><\/td><td>Biceps<\/td><td>10 x 2<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><td>Core<\/td><td>10 x 2<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Lower Body Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#2_Dumbbell_Sumo_Squat\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#2_Dumbbell_Sumo_Squat\" rel=\"noreferrer noopener\">DB Sumo Squat<\/a><\/td><td>Quadriceps<\/td><td>12 x 4<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>Legs<\/td><td>10 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-inner-thighs#3_Dumbbell_Sumo_Cossack_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Cossack Squat<\/a><\/td><td>Lower Body<\/td><td>8 x 3\/side<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lower-back#8_Lateral_Bridge\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Bridge<\/a><\/td><td>Core, Hips, Lower Back<\/td><td>8 x 3\/side<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Leg Curl<\/a><\/td><td>Hamstring<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#3_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a><\/td><td>Glutes<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Barbell and dumbbell workout at home<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; Upper Body Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise#1_Incline_I-Y-T_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell IYT Raises<\/a><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-shoulder-workout-with-dumbbells\" target=\"_blank\" data-type=\"post\" data-id=\"5477\" rel=\"noreferrer noopener\">Back and Shoulder<\/a><\/td><td>8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" data-type=\"post\" data-id=\"3489\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>Chest and Lats<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#5_Dumbbell_lateral_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raises<\/a><\/td><td>Shoulder<\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-trapezius-exercises#2_Dumbbell_Reverse_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Reverse Fly <\/a><\/td><td>Back and Shoulder<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#3_Dumbbell_One-arm_triceps_extension\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Tricep Extension<\/a><\/td><td>Triceps<\/td><td>10 x 3\/side<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#Dumbbell_Wood_Chop_Exercise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Wood Chop<\/a><\/td><td>Core<\/td><td>10 x 2\/side<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Dumbbell Barbell Split Workout PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-1230b887-50ef-4ad3-a45e-4e54cd25fdcd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Barbell-and-Dumbbell-5-Day-Split.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell-and-Dumbbell-5-Day-Split<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Barbell-and-Dumbbell-5-Day-Split.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-1230b887-50ef-4ad3-a45e-4e54cd25fdcd\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Additional Tips and Information for Maximizing Results<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Progressive Overload:<\/strong> Increase the loads, the number of reps and sets, and daily workout duration gradually to level up your fitness and build an athletic physique.<\/li>\n\n\n\n<li><strong>Pre-Workout Meal: <\/strong>For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on what kind of food you consume.<\/li>\n\n\n\n<li><strong>Post-Workout Meal<\/strong>: Having some good foods and supplements after the training helps rebuild muscle and increase mass. I suggest consuming 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).<\/li>\n\n\n\n<li><strong>Modification<\/strong>: You can make any adjustment to this program depending on your fitness level.<\/li>\n\n\n\n<li><strong>Add a variety of exercises<\/strong>: You can include more exercises from the <a href=\"https:\/\/thefitnessphantom.com\/list-of-dumbbell-exercises\" data-type=\"post\" data-id=\"7437\" target=\"_blank\" rel=\"noreferrer noopener\">list of dumbbell<\/a> and <a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-list-by-muscle-group\" data-type=\"post\" data-id=\"6240\" target=\"_blank\" rel=\"noreferrer noopener\">barbell exercises<\/a> in the coming weeks.<\/li>\n\n\n\n<li><strong>Best time to work out:<\/strong>\u00a0It is best to work out when you feel physically and mentally active to give your best.<\/li>\n\n\n\n<li><strong>Maintain a little discipline: <\/strong>Repeating the same thing for a considerable period can be boring, but you must be disciplined to accomplish the best result.<\/li>\n<\/ol>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>Park, H. K., Jung, M. K., Park, E., Lee, C. Y., Jee, Y. S., Eun, D., Cha, J. Y., &amp; Yoo, J. (2018). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of warm-ups with stretching on the isokinetic moments of collegiate men<\/a>.&nbsp;<em>Journal of exercise rehabilitation<\/em>,&nbsp;<em>14<\/em>(1), 78\u201382. https:\/\/doi.org\/10.12965\/jer.1835210.605<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>You can do various exercises with dumbbells and barbells to bolster each muscle group throughout the body. But to achieve maximum results, you need a workout program. A workout plan helps you work out in an organized manner and achieve decent results. That&#8217;s why I&#8217;ve created a 5 day workout plan for those who train &#8230; <a title=\"5 Day Dumbbell and Barbell Workout Plan with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-dumbbell-and-barbell-workout-plan-pdf\" aria-label=\"Read more about 5 Day Dumbbell and Barbell Workout Plan with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":13272,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[347,119,256],"tags":[364,388,381],"class_list":["post-13259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-barbell-workout","category-dumbbell-exercises","category-free-workout-plans","tag-barbell-exercises","tag-dumbbell-exercises","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13259","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=13259"}],"version-history":[{"count":9,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13259\/revisions"}],"predecessor-version":[{"id":13276,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13259\/revisions\/13276"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/13272"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=13259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=13259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=13259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}