Complete 5-Day Dumbbell Plan: Achieve Full-Body Muscle Growth at Home
A complete 5-day dumbbell workout plan designed to build muscle using minimal equipment. Perfect for home workouts or limited gym access.
Pre-Workout Guidelines:
- Rest 30-60 seconds between sets
- Train 3-5 days per week
- Progressively increase weights
- Maintain proper form
- Ensure adequate protein and caloric intake
Day 1: Chest & Triceps
Man doing chest workout in gym
- Dumbbell Bench Press: 4 sets x 8-12 reps
- Dumbbell Fly: 3 sets x 8-12 reps
- Dumbbell Tricep Extension: 3 sets x 8-12 reps
- Dumbbell Tricep Kickback: 3 sets x 8-12 reps
Day 2: Back & Biceps
Man's muscular back during workout
- Dumbbell Rows: 4 sets x 8-12 reps
- Dumbbell Reverse Fly: 3 sets x 8-12 reps
- Dumbbell Bicep Curls: 3 sets x 8-12 reps
- Hammer Curls: 3 sets x 8-12 reps
Day 3: Legs & Glutes
Woman performing leg and glute workout
- Dumbbell Squats: 4 sets x 8-12 reps
- Dumbbell Lunges: 3 sets x 8-12 reps
- Dumbbell Deadlifts: 3 sets x 8-12 reps
- Dumbbell Calf Raises: 3 sets x 15-20 reps
Day 4: Shoulders & Abs
Man performing shoulder and ab workout
- Dumbbell Shoulder Press: 4 sets x 8-12 reps
- Dumbbell Lateral Raises: 3 sets x 8-12 reps
- Dumbbell Front Raises: 3 sets x 8-12 reps
- Dumbbell Russian Twists: 3 sets x 15-20 reps
Day 5: Full Body
Man doing dumbbell workout shirtless
- Renegade Rows: 3 sets x 8-12 reps
- Dumbbell Step-Ups: 3 sets x 8-12 reps
- Dumbbell Farmer's Walk: 3-4 sets x 30 seconds
- Dumbbell Goblet Squat: 3 sets x 8-12 reps
Consistent execution of this plan, combined with proper nutrition and rest, will lead to significant muscle growth and strength gains. Remember to gradually increase weight as you get stronger to ensure continued progress.
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