5-Day Dumbbell Workout Plan
This is a free 5-day dumbbell workout plan for home. It uses two strength days built around supersets, one leg day, and two for-time conditioning days, in a repeating week.
The week
| Day | Workout | Time | Focus |
|---|---|---|---|
| Monday | Pull Day | 29 min | Back and biceps |
| Tuesday | Leg Day | 32 min | Legs and conditioning |
| Wednesday | Dumbbell DT | 19 min | Conditioning |
| Thursday | Rest, or soccer | Recovery | |
| Friday | Push Day | 31 min | Chest, triceps and hinge |
| Saturday | The Chipper | 33 min | Conditioning |
| Sunday | Rest | Recovery |
Who it is for
It is for people who can already squat, row and press with dumbbells with good form and want a structured week they can run at home. If a movement is new, start with a lighter pair and read its page in the exercise library.
Equipment
Dumbbells in seven sizes from 10 to 60 lbs (4.5 to 27 kg), a bench that goes from flat to 30 degrees, and about six by six feet of floor. See the equipment guide for substitutes.
How to progress week to week
On strength days (Pull Day and Push Day), add one rep to each set every week until you reach the top of the rep range, then move up one dumbbell size and restart at the bottom. On conditioning days, keep the loads the same and try to beat your last time. Read more in how to progress without heavier weights.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Reppy plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Questions
How many days a week is this plan?
Five training days and two rest days, repeating each week: Monday, Tuesday, Wednesday, Friday and Saturday.
How long is each workout?
Between 19 and 33 minutes including warm-up and cooldown.
Can I do the plan without a bench?
Yes. Use a sturdy chair or stair for rows and Bulgarian split squats, do floor presses instead of bench presses, and feet-elevated push-ups instead of incline presses.