Get Pumped! 5-Day Full-Body Dumbbell Workout Routine

High-quality dumbbells are convenient and versatile fitness equipment that you can find in any well-equipped home or professional gym. Although often assumed to be primarily useful for building upper body strength, dumbbells can also give you an incredible full body workout. 

In this blog, we’ll walk you through a 5-day dumbbell workout routine that’s the perfect tool to amp up your training and take your conditioning to the next level. This workout plan has been designed so that it can be done from the comfort of your own home. Incorporating strength training and core exercises like these into your workout routine can help improve overall fitness, build muscle, and increase metabolism.
Using either a full rack or a set of adjustable dumbbells, you can rest assured that after 5 days of dumbbell training, your whole body will be feeling pumped up and ready for more!

5-Day Workout Routine Dumbbells

Day 1: Upper Body Workout

1. Bicep Curls: 3 sets of 12-15 reps
2. Tricep Extensions: 3 sets of 12-15 reps
3. Shoulder Press: 3 sets of 12-15  reps
4. Front Raise: 3 sets of 12-15 reps
5. Bent-Over Row: 3 sets of 12-15 reps
6. Push-Ups: 3 sets of 12-15 reps (or to fatigue)

Start with bicep curls, using a weight that is challenging yet manageable for 12-15 reps. Focus on using proper form to engage the biceps and minimize strain on the wrists. Move on to tricep extensions, using the same weight as the bicep curls. Next, complete the shoulder press, using a slightly heavier weight. For the front raise, use a lighter weight and focus on slow, controlled movements to engage the shoulders.

For the bent-over row, use a heavier weight and maintain a stable, flat back throughout the exercise. Finally, finish off the upper body workout with 3 sets of push-ups, focusing on proper form and engaging the chest, triceps, and shoulders.

Day 2: Lower Body Workout

1. Squats: 3 sets of 12-15 reps
2. Lunges: 3 sets of 12-15 reps (per leg)
3. Deadlifts: 3 sets of 12-15 reps
4. Glute Bridges: 3 sets of 12-15 reps
5. Calf Raises: 3 sets of 12-15 reps

Start with squats, using a weight that is challenging yet manageable for 12-15 reps. Focus on engaging the glutes and maintaining proper form throughout the exercise. Move on to lunges, using the same weight as the squats. Complete 12-15 reps per leg, focusing on balance and proper form.

Next, perform deadlifts using a heavier weight, focusing on engaging the lower back, glutes, and hamstrings. For the glute bridges, use a lighter weight and focus on slow, controlled movements to engage the glutes. Finally, complete calf raises, using a weight that is challenging for 12-15 reps.

Day 3: Rest Day

You’ve been working hard for the first two days, so take a rest day to allow your muscles to recover and prevent injury. Engage in some light activity, like stretching, yoga, or walking.

Day 4: Full Body Workout

1. Squats: 3 sets of 12-15 reps
2. Bicep Curls: 3 sets of 12-15 reps
3. Tricep Extensions: 3 sets of 12-15 reps
4. Deadlifts: 3 sets of 12-15 reps
5. Shoulder Press: 3 sets of 12-15 reps
6. Push-Ups: 3 sets of 12-15 reps (or to fatigue)

Each exercise in this workout has already been performed on Day 1 or 2, so now it’s time to master them as you combine them into a powerful and effective full-body dumbbell workout. 

Refer back to the notes from Day 1 and 2 if you need any pointers. 

Day 5: Core Workout

1. Russian Twists: 3 sets of 12-15 reps
2. Plank to Push-Up: 3 sets of 12-15 reps
3. Mountain Climbers: 3 sets of 12-15 reps (per leg)
4. Dumbbell Side Bends: 3 sets of 12-15 reps (per side)
5. Leg Raises: 3 sets of 12-15 reps

Start with Russian twists, using a light weight. Focus on engaging the obliques and maintaining proper form throughout the exercise. Move on to “plank to push-ups,” using just your bodyweight. Complete 12-15 reps, moving back and forth between an elbow plank and high push up position, focusing on proper form and engaging the core.

Next, perform mountain climbers, focusing on speed and engaging the core. Use just your bodyweight for this exercise. For the dumbbell side bends, use a light weight and focus on slow, controlled movements to engage the obliques. Finally, complete leg raises, focusing on engaging the lower abs and maintaining proper form throughout the exercise.

Congrats! You’ve made it through 5 days of dumbbell workouts!

And there you have it! A quick and simple 5-day dumbbell workout routine you can do from the comfort of your own home. As always, it’s important to focus on proper form, listen to your body, and adjust the weight you lift as needed. Always take rest when you need it, and consult a medical professional if you are concerned about the risk of injury.

Now that you’ve made it through your first 5-day series of dumbbell workouts, you can repeat this training plan whenever you’d like, increasing weight and/or reps as you get stronger and fitter.

Maxum Fitness is your go-to supplier of dumbbells and other fitness equipment in Canada

If you’re in the market for a set of dumbbells, Maxum Fitness offers high-quality equipment that is perfect for at-home workouts. Dumbbells are an absolute must-have piece of equipment that will suit your workout needs well, making it easier to progress and achieve your fitness goals. Maxum Fitness carries the best, hand-picked selection of dumbbells in Canada, all of which are built to last with durable, high-quality materials. Whether you’re in the market for a full rack of dumbbells or a premium set of adjustable dumbbells, Maxum Fitness has got you covered!