{"id":3289,"date":"2020-12-14T02:54:11","date_gmt":"2020-12-14T07:54:11","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3289"},"modified":"2023-06-10T12:09:29","modified_gmt":"2023-06-10T16:09:29","slug":"5-day-dumbbell-workout-split","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-dumbbell-workout-split","title":{"rendered":"5 Day Dumbbell Workout Plan with PDF (Split\/FB\/HIIT)"},"content":{"rendered":"\n<p>The dumbbells are an easy-to-use, adaptable, and effective piece of workout equipment that allows us to perform various exercises with a full range of motion and helps us build strength, mass, and endurance. However, if you do not have a well-crafted workout plan, you won&#8217;t be able to utilize those exercises efficiently. <\/p>\n\n\n\n<p>A workout program is essential for achieving a certain fitness goal, whether weight loss or muscle-building. It allows you to train in an organized manner and help you achieve your fitness goal.<\/p>\n\n\n\n<p>You can download a workout routine from any place you like, but if you&#8217;re looking for a well-crafted, easy-to-follow, and effective 5 day dumbbell workout plan that can help you take your fitness to the next level, this is the right place for you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared the four different kinds of weekly dumbbell workout routines with PDFs. Whether you want to build muscle, <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"15985\" target=\"_blank\" rel=\"noreferrer noopener\">increase weight loss<\/a>, or maintain your shape, you can download one of the workout programs to work on your fitness goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary and Description<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Routine Type<\/td><td>Upper\/Lower, Full Body, HIIT<\/td><\/tr><tr><td>Program Goal<\/td><td>Build Strength and Mass\/Weight Loss<\/td><\/tr><tr><td>Sessions\/week<\/td><td>5<\/td><\/tr><tr><td>Duration\/session<\/td><td>45 to 75 Minutes<\/td><\/tr><tr><td>Equipment Needed<\/td><td>Dumbbells and Flexible Workout Bench<\/td><\/tr><tr><td>Training Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Suitable for<\/td><td>Men and Women<\/td><\/tr><tr><td>Expected Program Duration<\/td><td>3 Months<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">5 Day Split Dumbbell Workout Summary<\/figcaption><\/figure>\n\n\n\n<pre class=\"wp-block-verse\"><strong>Related<\/strong>: If you do not have a workout bench, you can check out this <a href=\"https:\/\/thefitnessphantom.com\/no-bench-dumbbell-workout-plan\" data-type=\"post\" data-id=\"6058\" target=\"_blank\" rel=\"noreferrer noopener\">no-bench dumbbell workout plan<\/a>.<\/pre>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"so39S8SR\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-04-12T20:30:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Full Body Dumbbell Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"45-Minute Full Body Dumbbell Workout\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/so39S8SR-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/so39S8SR.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br>I&#8217;ve created four types of routines in this article.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Upper\/Lower Split<\/li>\n\n\n\n<li>Full Body Workout<\/li>\n\n\n\n<li>5 Day Dumbbell Hybrid Split<\/li>\n\n\n\n<li>HIIT for Weight Loss<\/li>\n<\/ul>\n\n\n\n<p>The first one is slow and intense and helps you build muscles. You can start with this one if you&#8217;re a beginner.<\/p>\n\n\n\n<p>The second routine helps improve strength, build muscle, as well as improve cardiovascular fitness.<\/p>\n\n\n\n<p>The third program is for experienced fitness enthusiasts who have been working out for a while.<\/p>\n\n\n\n<p>And the last program is intense and fast, helps you <a href=\"https:\/\/thefitnessphantom.com\/full-body-dumbbell-workout-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">burn significant calories<\/a>, and may promote weight loss.<\/p>\n\n\n\n<p>So, depending on what you want to accomplish, you can start with the routine you like.<\/p>\n\n\n\n<p>Whichever program you start, make sure you follow it consistently for three to four months to see the noticeable changes.<\/p>\n\n\n\n<p>Here are some great exercises you can integrate into this 5 day split dumbbell workout program.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pull-workout-and-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">20 Best Dumbbell Pull Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-workout-and-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">12 Best Dumbbell Push Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/a-guide-to-the-dumbbell-leg-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">15 Best Dumbbell Leg Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-cardio-exercises-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">25 Dumbbell Cardio Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-core-workout-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Core Workout to Transform Your Abs<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#1 &#8211; Upper\/Lower 5 Day Split Dumbbell Workout to Build Muscle<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/5-Day-Split-Dumbbell-Workout-1.jpg\" alt=\"5 Day Split Dumbbell Workout\" class=\"wp-image-8785\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/5-Day-Split-Dumbbell-Workout-1.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/5-Day-Split-Dumbbell-Workout-1-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/5-Day-Split-Dumbbell-Workout-1-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This routine is for beginners who want to build foundational strength and level up their fitness.<\/p>\n\n\n\n<p><strong>Here&#8217;s the schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Chest and Arms<\/li>\n\n\n\n<li>Tuesday &#8211; Thigh and Glutes<\/li>\n\n\n\n<li>Wednesday &#8211; Back and Shoulder<\/li>\n\n\n\n<li>Thursday  &#8211; OFF<\/li>\n\n\n\n<li>Friday &#8211; Thigh and Glutes<\/li>\n\n\n\n<li>Saturday &#8211; Back and Chest<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>Take one to two minutes of break between sets.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Monday &#8211; Chest and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Dumbbell Bench Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>3<\/td><td>10-12<\/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\">Incline DB French Press<\/a><\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>1-arm Overhead Tris Extension<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Alternating Biceps Curl<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Hammer Curl<\/td><td>2<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tuesday &#8211; Thigh and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Front Squat<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Front Lunges<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Prone Leg Curl<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Glute Bridge<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"9966\" rel=\"noreferrer noopener\">1-leg leaning Calf Raises<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Wednesday &#8211; Back and Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/knB5Q4FN4ck\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Row (Palms-in)<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">Dumbbell Overhead Press<\/a><\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raises<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1a_Seated_Bent-Over_Rear_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Rear Delt Fly<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Friday &#8211; Thigh and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squat<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Step-up<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Prone Leg Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Glute Bridge<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>1-leg leaning Calf Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Saturday &#8211; Back and Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#10_Pendlay_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Pendlay Row<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#11_Yates_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Yates Row<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Incline DB Fly<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can make desired changes according to your fitness level.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#2 &#8211; Full Body 5 Day Dumbbell Workout Program<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/5-Day-Dumbbell-Workout.jpg\" alt=\"5 Day Dumbbell Workout\" class=\"wp-image-16319\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/5-Day-Dumbbell-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/5-Day-Dumbbell-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/5-Day-Dumbbell-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This program is great for those who want to train their entire body on every training day instead of focusing on a single or couple of muscles.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/6-week-full-body-workout-plan\" target=\"_blank\" data-type=\"post\" data-id=\"8208\" rel=\"noreferrer noopener\">total body workout routine<\/a> is not only safe but also effective and helps enhance overall fitness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle Worked<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Squat <\/td><td>Legs<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Bench Press<\/td><td>Chest<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>1-arm DB Row<\/td><td>Back<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>Shoulder<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>OH Triceps Extensions<\/td><td>Triceps<\/td><td>1<\/td><td>10-20<\/td><\/tr><tr><td>Hammer Curl<\/td><td>Biceps<\/td><td>1<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle Worked<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>Back, Legs<\/td><td>2<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-bicep-dumbbell-workout#2_Incline_Dumbbell_I-Y-T_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell IYT Raises<\/a><\/td><td>Shoulder, Back<\/td><td>2<\/td><td>6-8<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Alternating Biceps Curl<\/td><td>Biceps<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Dumbbell Leg Curl<\/td><td>Hamstrings<\/td><td>1<\/td><td>10-20<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>Triceps<\/td><td>1<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle Worked<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lunges<\/td><td>Legs<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Incline DB Fly<\/td><td>Chest<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Pendlay Row<\/td><td>Back<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Skull Crusher<\/td><td>Triceps<\/td><td>1<\/td><td>10-20<\/td><\/tr><tr><td>Spider Curl<\/td><td>Biceps<\/td><td>1<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle Worked<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Bench Press<\/td><td>Chest<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Yates Row<\/td><td>Back<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>Shoulder<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>Dumbbell Leg Curl<\/td><td>Hamstrings<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=qyM7NdixJzI\" target=\"_blank\" rel=\"noreferrer noopener\">Half-Kneeling H2L Chop<\/a><\/td><td>Core<\/td><td>2<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Muscle Worked<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell IYT Raises<\/td><td>Shoulder, Back<\/td><td>2<\/td><td>6-8<\/td><\/tr><tr><td>Sumo Squat<\/td><td>Legs<\/td><td>2<\/td><td>10-15<\/td><\/tr><tr><td>Bent-Over DB Row<\/td><td>Back<\/td><td>2<\/td><td>10-15<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Legs<\/td><td>2<\/td><td>10-15<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>Glutes<\/td><td>1<\/td><td>10-20<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>Biceps<\/td><td>1<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#3 &#8211; 5 Day Dumbbell Pro Workout Routine for Muscle Gain<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday \u2013 Chest, Triceps, and Calves<\/li>\n\n\n\n<li>Tuesday \u2013 Back, Biceps, and Hamstrings<\/li>\n\n\n\n<li>Wednesday \u2013 Shoulders, Quadriceps and Glute<\/li>\n\n\n\n<li>Thursday \u2013 OFF<\/li>\n\n\n\n<li>Friday \u2013 Chest, Triceps, and Core<\/li>\n\n\n\n<li>Saturday \u2013 Back, Biceps, Quad, and Hamstrings<\/li>\n\n\n\n<li>Sunday \u2013 OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Chest, Triceps, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bench Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>Incline French Press<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Triceps Kickbacks<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday \u2013 Back, Biceps, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline I-Y-T Raises<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Bent-Over DB Row<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Alternate Bicep Curl<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Concentration Curl<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Hammer Curl<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Dumbbell Leg Curl<\/td><td>3<\/td><td>6-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Shoulders, Quadriceps and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Lateral Raises<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Front Squat<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Front Lunges<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>Glute Bridge<\/td><td>2<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Chest, Triceps, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat DB Bench Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Dumbbell Fly<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Squeeze Press<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>OH Triceps Extension<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Close Grip Push-up<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Half-Kneeling L2H Chop<\/td><td>2<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Back, Biceps, Quad, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Deadlift<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>1-arm DB Row<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Dumbbell Facepull<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>Incline Bicep Curl<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Spider Curl<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>Dumbbell Squat<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Stiff-Legged Deadlift<\/td><td>2<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>#4 &#8211; 5 Day Dumbbell Workout Plan for Fat Loss<\/strong><\/h2>\n\n\n\n<p>You can perform dumbbell exercises at high intensity to shed plenty of calories and increase weight loss.<\/p>\n\n\n\n<p>Here&#8217;s a weekly 5-day <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hiit-workout-plan\" data-type=\"post\" data-id=\"5507\" target=\"_blank\" rel=\"noreferrer noopener\">dumbbell HIIT workout routine<\/a> to lose weight and build muscle simultaneously.<\/p>\n\n\n\n<p><strong>Instructions:<\/strong> <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Perform each exercise as quickly as possible without compromising with the form and technique. <\/li>\n\n\n\n<li>Perform exercises in circuits.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Dumbbell Squats<\/li>\n\n\n\n<li>15 Push Presses<\/li>\n\n\n\n<li>10 Bent-over Rows<\/li>\n\n\n\n<li>10 Reverse Crunches<\/li>\n\n\n\n<li>15 Floor Presses<\/li>\n\n\n\n<li>10 Surrenders<\/li>\n\n\n\n<li>Do as many rounds as possible in 30 minutes<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Push Press<\/li>\n\n\n\n<li>Farmer Walk<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#6_Forward_Lunges_with_Rotation\" target=\"_blank\" rel=\"noreferrer noopener\">Lunges to Rotation<\/a><\/li>\n\n\n\n<li>Dumbbell Lunges<\/li>\n\n\n\n<li>Single-Arm Squat Snatch<\/li>\n\n\n\n<li>Half Kneeling Low to High Chop<\/li>\n\n\n\n<li>Do as many rounds as possible till fatigue.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Surrenders<\/li>\n\n\n\n<li>One-arm DB Row<\/li>\n\n\n\n<li>Dumbbell Swings<\/li>\n\n\n\n<li>Seesaw Press<\/li>\n\n\n\n<li>Shadow Boxing<\/li>\n\n\n\n<li>Clean And Press<\/li>\n\n\n\n<li>Perform as many rounds as possible till fatigue.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Power Makers<\/li>\n\n\n\n<li>Straight-arm Crunches<\/li>\n\n\n\n<li>Dumbbell Push Jerk<\/li>\n\n\n\n<li>Side Plank Hip Dips<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#1_Plank_Dumbbell_Drag\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Dumbbell Drag<\/a><\/li>\n\n\n\n<li>Weighted Farmers Walk<\/li>\n\n\n\n<li>Repeat as many times as possible till fatigue.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#6_Incline_Dumbbell_Plank_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Plank Row<\/a><\/li>\n\n\n\n<li>Lunges to Rotation<\/li>\n\n\n\n<li>Straight-arm Crunches<\/li>\n\n\n\n<li>Side Plank Torso Rotation<\/li>\n\n\n\n<li>Dumbbell Swings<\/li>\n\n\n\n<li>Dumbbell Thruster<\/li>\n\n\n\n<li>Repeat as many times as possible till fatigue.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 5 Day Dumbbell Only Workout PDF<\/strong><\/h2>\n\n\n\n<p>The first two workout programs PDF<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-c17c9943-877e-4354-b5a1-83cae73a2d0e\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/5-day-dumbbell-only-workout-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Split and Full Body 5 day dumbbell only workout pdf<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2020\/12\/5-day-dumbbell-only-workout-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-c17c9943-877e-4354-b5a1-83cae73a2d0e\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p>The last two routines PDF<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-9d4f9e44-71b1-4d3e-95a9-655a8f6b01ac\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/5-Day-Split-Workout-PDF.pdf\">Advanced and Weight Loss 5-Day-Dumbbell-Workout-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/5-Day-Split-Workout-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-9d4f9e44-71b1-4d3e-95a9-655a8f6b01ac\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Related Dumbbell Workout Programs<\/strong><\/h2>\n\n\n\n<p>If you want to switch from 5 days a week to three or six days, here are the options for you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/2-days-a-week-dumbbell-workout\" target=\"_blank\" rel=\"noreferrer noopener\">2 Days a Week Dumbbell Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-day-dumbbell-workout-program\">3 Day Dumbbell Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-split-dumbbell-workout\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day Split Dumbbell Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/6-day-dumbbell-workout-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6 Day Dumbbell Workout with PDF<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The dumbbells are an easy-to-use, adaptable, and effective piece of workout equipment that allows us to perform various exercises with a full range of motion and helps us build strength, mass, and endurance. However, if you do not have a well-crafted workout plan, you won&#8217;t be able to utilize those exercises efficiently. A workout program &#8230; <a title=\"5 Day Dumbbell Workout Plan with PDF (Split\/FB\/HIIT)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-dumbbell-workout-split\" aria-label=\"Read more about 5 Day Dumbbell Workout Plan with PDF (Split\/FB\/HIIT)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":8743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,119],"tags":[388,381],"class_list":["post-3289","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-dumbbell-exercises","tag-dumbbell-exercises","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/3289","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=3289"}],"version-history":[{"count":12,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/3289\/revisions"}],"predecessor-version":[{"id":16320,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/3289\/revisions\/16320"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/8743"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=3289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=3289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=3289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}