Dumbbell Hypertrophy: 5 Days
A five-day body-part split you can run with dumbbells alone. High volume in the 8 to 15 rep range, each muscle trained hard once or twice a week.
See your setup in four steps
- Length
- 8 weeks
- Days a week
- 5
- Sessions
- 40
- Exercises
- 25
Equipment: Dumbbell and Bodyweight
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1 repeats for all 8 weeks.
Week 1
5 sessions
Day 1Chest + Triceps
4×8-12 @ RPE 8 · rest 1m30
3×8-12 @ RPE 8 · rest 1m30
3×10-15 @ RPE 8 · rest 1m
3×10-12 @ RPE 8 · rest 1m30
3×12-15 @ RPE 8 · rest 1m
Day 2Back + Biceps
4×8-12 @ RPE 8 · rest 1m30
3×10-12 @ RPE 8 · rest 1m30
3×10-12 @ RPE 8 · rest 1m30
3×10-12 @ RPE 8 · rest 1m30
3×10-12 @ RPE 8 · rest 1m30
Day 3Legs
4×10-12 @ RPE 8 · rest 1m30
4×8-12 @ RPE 8 · rest 1m30
3×8-10 @ RPE 8 · rest 1m30
3×10-12 @ RPE 8 · rest 1m30
3×12-15 @ RPE 8 · rest 1m
Day 4Rest
Rest day
Day 5Shoulders
4×8-12 @ RPE 8 · rest 1m30
4×12-15 @ RPE 8 · rest 1m
3×12-15 @ RPE 8 · rest 1m
3×8-12 @ RPE 8 · rest 1m30
3×10-15 @ RPE 8 · rest 1m
Day 6Full Body Pump
3×10-12 @ RPE 8 · rest 1m30
3×10-15 @ BW · rest 1m
3×10-12 @ RPE 8 · rest 1m30
3×10-12 @ RPE 8 · rest 1m30
3×40s @ BW · rest 1m
Day 7Rest
Rest day
Questions
- How many days a week is Dumbbell Hypertrophy: 5 Days?
- 5 sessions a week for 8 weeks, 40 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Dumbbell Hypertrophy: 5 Days need?
- It uses dumbbell and bodyweight.
- Is Dumbbell Hypertrophy: 5 Days free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Dumbbell Hypertrophy: 5 Days to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Dumbbell Hypertrophy: 5 Days free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.