Bodybuilding Fitness

5-Day Dumbbell Workout for Muscle Gain

5-day dymbbell workout program

If you’re looking to build muscle and increase strength, but don’t have access to a gym, dumbbells can be a great option for a home workout.

Here are some benefits of using dumbbells in your training routine:

  • Convenience: One of the biggest advantages of working out with dumbbells at home is convenience. You don’t need to worry about commuting to the gym or finding parking, which can save you time and money.
  • Versatility: With a set of dumbbells, you can perform a wide range of exercises that target different muscle groups and provide a challenging workout. You can modify dumbbell exercises to fit your fitness level and you can do them in many different ways.

Why Is Working Out With Dumbbells Effective?

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Dumbbells are one of the most versatile pieces of equipment in the gym.

You can do many exercises that target different muscle groups and help build strength and muscle mass.

Also, dumbbells provide a greater range of motion which helps activate more muscle fibers and stimulate muscle growth.

Furthermore, they help improve muscle imbalances and promote symmetry in the body.

Dumbbell exercises require more stabilization, which engages more stabilizer muscles and helps develop overall strength.

What Are The Best Muscle-Building Dumbbell Workouts?

Here are some of the best muscle-building dumbbell exercises that can be included in a 5-day workout program:

Bench Press

This exercise targets the chest, shoulders, and triceps.

But, it activates more chest muscles than the barbell bench press.

That is because you need to balance both arms while doing the exercise.


Dumbbell rows primarily target the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius, as well as the biceps and forearm muscles.

Dumbbell rows can help improve posture, reduce the risk of injury, and increase overall upper-body strength.

Also, dumbbell rows can help increase muscle activation and improve muscle development.

To perform a dumbbell row:

Stand with feet shoulder-width apart and hold a dumbbell in each hand with palms facing your body.

Hinge forward at the hips and bend knees slightly, keeping back straight and core engaged.

Pull one dumbbell up toward the ribcage, keeping your elbow close to your side.

Hold for a second, then slowly lower the weight back down.

Switch sides and repeat the exercise.

Focus on controlled movements and keep your back and core engaged.


This exercise targets the legs, particularly the quads, hamstrings, and glutes.

How to do it?

You can do it with your body weight first.

After a few days, you can do it with dumbbells if you have some.

Or simply fill a bag with some heavy things you have and put it on your back.

You can try different variations like split squats and Bulgarian split squats.

Shoulder Press

The shoulders and triceps get activated when you do this exercise.

Besides shoulder press, you can try side lateral raise, Arnold press, and seated bent-over rear delt raise.

Split squats 

An exercise that targets the legs, particularly the quads and glutes.

How to do this exercise?

Keep your back straight, your legs together, and your arms close to your body.

Step up and squat until you form a 90-degree angle.

Go back to your starting position and then repeat the same with your other leg.

Like with squats, after a while add some weights.

Bicep Curls

You activate the biceps when you do this exercise.

This is an effective workout for arms.

You do this exercise standing straight, bending your elbows, and lifting the weight toward your chest.

Your back needs to be straight while doing this exercise so avoid sudden movements in order to lift more easily.

It’s better to reduce the weight than to risk and hurt your back.


An excellent exercise for the legs, back, and core.

One of the most popular strength and testosterone-boosting exercises.

If you are a rookie, then it’s best to do other exercises for a while to get in shape and then start deadlifting to avoid injuries.

Dumbbell Flyes

Dumbbell flyes are a strength training exercise that primarily engages the chest muscles, specifically the pectoralis major.

How to do this exercise?

Lie on a bench with arms extended straight above your chest, holding a dumbbell in each hand with a neutral grip.

Slowly lower the dumbbells to your sides until your arms parallel the floor or you feel a stretch in your chest.

Pause, then squeeze your chest muscles as you bring the weights back up.

Repeat as many reps and sets as you want, maintaining slow and controlled movements and choosing the appropriate weight.

Lying triceps extension

This exercise targets the triceps.

Another great exercise that will do wonders on your triceps.

Lie down on the bench and take dumbbells.

Start with lighter weight and then gradually increase the weight.

Put your arms as close to your body.

Start with your arms outstretched and slowly put down the dumbbells towards your forehead.

Shoulder Shrugs

An effective exercise for shoulders and traps.

It can definitely help you strengthen your neck and shoulders.

Stand up with feet shoulder-width apart, grab a dumbbell in each hand, and lower your shoulders.

Then raise them and hold for a few seconds.


Based on these exercises, I suggest this 5-day dumbbell workout program:

Standing Bent-Over Reverse Dumbbell Triceps Extension

5-Day Dumbbell Workout Split

Day 1: Chest and Triceps

  • Dumbbell Bench Press (4 sets x 10 reps)
  • Incline Dumbbell Bench Press (3 sets x 10 reps)
  • Dumbbell Flyes (3 sets x 12 reps)
  • Close-Grip Dumbbell Press (3 sets x 10 reps)
  • Dumbbell Lying Triceps Extension (3 sets x 12 reps)
  • Overhead Triceps Extension (3 sets x 12 reps)

Day 2: Back and Biceps

  • Dumbbell Rows (4 sets x 10 reps)
  • Dumbbell Deadlifts (3 sets x 12 reps)
  • Dumbbell Biceps Curls (3 sets x 10 reps)
  • Hammer Curls (3 sets x 12 reps)
  • Reverse Curls (3 sets x 12 reps)

Day 3: Rest

Day 4: Legs

  • Dumbbell Squats (4 sets x 10 reps)
  • Dumbbell Lunges (3 sets x 12 reps)
  • Dumbbell Deadlifts (3 sets x 10 reps)
  • Calf Raises (3 sets x 12 reps)

Day 5: Shoulders and Abs

  • Dumbbell Shoulder Press (4 sets x 10 reps)
  • Lateral Raises (3 sets x 12 reps)
  • Front Raises (3 sets x 10 reps)
  • Dumbbell Shrugs (3 sets x 12 reps)
  • Planks (3 sets x 30 seconds)

Proper Supplementation For This Dumbbell Workout Plan

In my experience, a well-rounded diet provides most of the nutrients you need for muscle building, but, supplements can be beneficial for maximizing results.

Here are some ingredients that can help you with this workout program:

Protein powder: Consuming protein powder like whey after a workout can help speed up muscle recovery and promote muscle growth.

Plant extracts: They can boost testosterone, strength, energy, and focus.

BCAAs: Branched-chain amino acids (BCAAs) can help prevent muscle breakdown and promote muscle recovery.

Beta-Alanine: Beta-alanine can help improve endurance and delay fatigue during high-intensity workouts.

It’s important to note that supplements should not replace a balanced diet, and it’s always best to consult with a healthcare professional before starting any supplement regimen.

I don’t approve of steroids so I suggest only natural supplements that I am taking.

If you want to gain muscle mass faster you should combine the above-mentioned exercises with the best bodybuilding supplements.

If you think I will show you a steroid that will build your body overnight then you are wrong.

I suggest taking only natural supplements.

The best supplement to use with this workout program to increase muscle mass is D-bal.

I’am using this supplement in my bulking phase.

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D-Bal is THE supplement for helping you make lean gains.

Use it if you want to seriously increase your muscle mass and body size without packing on a flab.

You can read more about D-bal  here.

5-Day Dumbbell Workout Program – Bottom Line:

Doing dumbbell exercises can be an effective way to build muscle and increase strength.

By following a good program that includes exercises targeting different muscle groups, and supplementing with the right nutrients, you can maximize your results and build muscle.

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