M&S 5 Day Dumbbell Program

This program is written by Josh English from Muscle and Strength. Read the article here.

This program an ideal fit for novice and intermediate level lifters who only has access to dumbbells - whether you're someone who prefers the comfort of a home workout, a frequent traveler in need of a dependable routine that can be done in hotel gyms, or simply someone who favors dumbbells as their primary workout tool at the gym.

If you're a beginner or early novice, it is recommended that you complete the 3-day per week dumbbell program or 4-week per week dumbbell program first.

Program Structure:

• Day 1: Chest, Shoulders, & Triceps Dumbbell Workout

• Day 2: Legs & Core Dumbbell Workout

• Day 3: Back & Biceps Dumbbell Workout

• Day 4: Legs & Core Dumbbell Workout

• Day 5: Complete Upper Body Dumbbell Workout

This workout regime is designed to be sustainable and effective for up to 12 weeks.

Upon reaching the 12-week mark, it might be time to elevate your workout intensity. This could mean increasing the overall volume of your exercises, opting for heavier dumbbells, or exploring gyms that offer a broader selection of weight training equipment to diversify your routine.

The structure of this program involves committing to five workout days each week. The flexibility is yours regarding which days to choose for your workouts. The key is to ensure you integrate two days dedicated to rest or active recovery into your weekly routine.

The primary objective of this program is to facilitate muscle building. However, if your goal is more aligned with fat loss, that's absolutely fine as well. In that case, it's important to adjust your diet and caloric intake to align with your weight loss objectives.

For this specific workout program, it's recommended to maintain your rest periods at approximately 45 seconds, ensuring efficiency and intensity throughout your training sessions.