Let me guess: You’re looking for a dumbbell workout split that actually works.
Not another routine that makes you feel stuck. Or some random “bro split” that ignores exercise science.
The truth? Most dumbbell workout splits you’ll find online are straight-up garbage. They either overwork some muscle groups while neglecting others, or they’re so poorly structured that recovery becomes impossible.
That’s why I spent hours analyzing research papers and testing different splits to create this definitive guide.
Today, I’m going to show you 5 dumbbell workout splits that are great for both beginners and advanced lifters. These aren’t just random workouts – they’re complete systems backed by exercise science and real-world results.
The best part? You’ll only need a pair of dumbbells to get started. No complicated setups.
If you want to get stronger and look better, try this workout. The Bro Split targets one major muscle group each day of the week. This allows you to hit those muscles hard and give them the recovery they need to grow.
It’s simple, effective, and a classic for a reason.
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms
Day 6 & 7: Rest or Active Recovery
Day 1: Chest
Exercise
Sets
Reps
Dumbbell Bench Press (Floor Press)
4
8-10
Incline Dumbbell Press
4
8-10
Dumbbell Fly
3
10-12
Push-Ups
3
12-15
Dumbbell Pullover
3
10-12
Day 2: Back
Exercise
Sets
Reps
Dumbbell Row
4
8-10 each side
Single-Arm Dumbbell Row
4
10-12 each side
Dumbbell Deadlift
3
8-10
Bent-Over Reverse Fly
3
10-12
Dumbbell Shrugs
3
12-15
Day 3: Shoulders
Exercise
Sets
Reps
Dumbbell Shoulder Press
4
8-10
Dumbbell Lateral Raise
4
10-12
Dumbbell Front Raise
3
10-12
Dumbbell Reverse Fly
3
10-12
Dumbbell Shrugs
3
12-15
Day 4: Legs
Exercise
Sets
Reps
Dumbbell Squats
4
8-10
Dumbbell Lunges
4
10-12 each side
Dumbbell Romanian Deadlift
3
10-12
Dumbbell Step-Ups
3
10-12 each side
Dumbbell Calf Raises
4
12-15
Day 5: Arms
Exercise
Sets
Reps
Dumbbell Bicep Curls
4
10-12
Dumbbell Hammer Curls
4
10-12
Dumbbell Skull Crushers
4
10-12
Dumbbell Tricep Extension
3
10-12
Dumbbell Concentration Curls
3
10-12 each side
Day 6 & 7: Rest or Active Recovery
Activity
Details
Duration
Light Cardio
Walking, cycling, or swimming
20-30 min
Stretching or Yoga
Full body stretching or yoga
15-20 min
5-Day Body Part Split Dumbbell Workout Plan
This split is the secret weapon for pure hypertrophy. Each muscle group gets undivided attention and optimal recovery time. Think of it as giving each body part its own VIP treatment – no muscle left behind.
This split is scientifically proven to balance workout volume and recovery time. This routine offers unparalleled muscle activation through unilateral movements while fixing muscle imbalances.
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Push
Day 6: Pull
Day 7: Rest
Day 1: Push (Chest, Shoulders, Triceps)
Exercise
Sets
Reps
Dumbbell Bench Press
4
6-8
Overhead Dumbbell Press
3
8-10
Incline Dumbbell Press
3
8-10
Dumbbell Lateral Raise
3
12-15
Dumbbell Tricep Kickback
3
8-10 each side
Overhead Dumbbell Extension
3
10-12
Day 2: Pull (Back, Biceps)
Exercise
Sets
Reps
Dumbbell Deadlift
4
4-6
Single-Arm Dumbbell Row
4
6-8 each side
Bent-Over Dumbbell Row
3
8-10
Dumbbell Pullover
3
10-12
Dumbbell Bicep Curl
3
10-12
Dumbbell Hammer Curl
3
10-12
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise
Sets
Reps
Dumbbell Squat
4
6-8
Dumbbell Romanian Deadlift
4
8-10
Dumbbell Lunges
3
10-12 each leg
Dumbbell Step-Ups
3
10-12 each leg
Dumbbell Calf Raise
4
12-15
Day 4: Rest
Day 5: Push (Different Variations)
Exercise
Sets
Reps
Dumbbell Floor Press
4
8-10
Arnold Press
3
8-10
Dumbbell Fly
3
8-10
Dumbbell Front Raise
3
12-15
Close-Grip Dumbbell Press
3
10-12
Dumbbell Skull Crushers
3
10-12
Day 6: Pull Variations
Exercise
Sets
Reps
Dumbbell Row
4
6-8
Single-Arm Dumbbell Pullover
3
8-10 each side
Dumbbell Pull over
3
8-10
Dumbbell Face Pull
3
12-15
Alternating Dumbbell Curl
3
10-12 each side
Concentration Curl
3
10-12 each side
5-Day Strength and Hypertrophy Gym Training Program
This advanced split targets different fitness qualities each session – from raw strength to muscle growth to functional fitness – while maintaining the perfect mix of intensity and recovery.
The beauty of this system? It’s specifically designed to prevent plateaus by keeping your muscles guessing through varied stimuli. Plus, the two rest days give your body the perfect window to adapt and grow stronger.
Day 1: Full-Body Strength Focus
Day 2: Functional Full Body
Day 3: Full-Body Endurance Focus
Day 4: Full-Body Hypertrophy Focus
Day 5: Strength + Conditioning
Day 6 & 7: Rest or Active Recovery
Day 1: Full Body Strength Focus
Exercise
Sets
Reps
Dumbbell Goblet Squat
4
5
Dumbbell Bench Press
4
5
Dumbbell Romanian Deadlift
4
5
Dumbbell Overhead Press
3
6
Dumbbell Row (Weighted if possible)
4
6
Plank
3
45 sec
Day 2: Functional Full Body
Exercise
Sets
Reps
Dumbbell Swing
4
12
Dumbbell Walking Lunges
3
10 per leg
Push-Ups
4
15-20
Dumbbell Snatch
3
8 per arm
Renegade Row (Dumbbell)
3
10 per side
Russian Twists (with Dumbbell)
3
30 sec
Day 3: Full Body Endurance Focus
Exercise
Sets
Reps/Time
Medium Weight Row
5
20+
Bodyweight Squat
4
20-30 reps
Push-Ups (Max Effort)
4
AMRAP
Burpees
4
15-20 reps
Mountain Climbers
4
30 seconds
Plank to Push-Up
3
45 seconds
Day 4: Full Body Hypertrophy Focus
Exercise
Sets
Reps
Dumbbell Goblet Squat
4
8-12
Dumbbell Incline Bench Press
4
8-12
Dumbbell Romanian Deadlift
4
8-12
Bent-Over Dumbbell Row
4
8-12
Dumbbell Lateral Raise
3
12-15
Dumbbell Crunch
3
12-15
Day 5: Strength + Conditioning
Exercise
Sets
Reps
Dumbbell Deadlift (moderate weight)
4
3-5
Dumbbell Box Step-Up
4
8-10
Dumbbell Clean and Press
4
6-8
Dumbbell Chopper
4
12-15 each side
Dumbbell Farmer’s Walk
3
30 sec
Hanging Leg Raise (or lying version)
3
12-15
Day 6 & 7: Rest or Active Recovery
Activity
Details
Duration
Light swimming, jogging, or foam rolling
Recovery work
20-30 min
Takeaways
If you’ve made it this far, it’s clear you’re committed to taking your gains to the next level. This 5-day workout split is your blueprint for building mass and strength efficiently.
This plan covers everything you need to push harder, pull with more power, or build serious leg strength.
Do you have any feedback, suggestions, or questions about the five-day split routine? Please drop them below. I’m here to help you succeed.
References
Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.
Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
Lopez P, Radaelli R, Taaffe DR, Newton RU, Galvão DA, Trajano GS, Teodoro JL, Kraemer WJ, Häkkinen K, Pinto RS. Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Med Sci Sports Exerc. 2021 Jun 1;53(6):1206-1216.
Schoenfeld, Brad & Ogborn, Daniel & Krieger, James. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. 46. 10.1007/s40279-016-0543-8.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.
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