22 reviews for 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.
Kayla B.
Woman, 353 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Love this program. I have a home gym and this was a nice mix from my usual Oly stuff.
Jorge Alonso Vasquez Trujillo
Man, 203 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Very good program, you can train all your body effectively and without feeling tired
John C.
Man, 145 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
This program is great, I love how it’s free, and I always talk to my friends about how much I’ve improved with not only the weight, but my mind muscle connection. I feel as though I really know what I’m doing now at the gym, you know? All my lifts have more than doubled too.
Raymond M.
Man, 133 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
It’s ok gives good gains and strength but little below what I expected, I should probably drink more protein But all around good
George Roby
Man, 213 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I loved the program.
B
Man, 433 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Everything is together but i need to figure out how to create my own program
Josh Hancks
Man, 303 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great
M.A.D.
Man, 3912 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Great way to get back into fitness. Used dumbbells and modified in barbell work once I got into a full gym. I had more than increased muscles gains as I had lost ~50lbs over the last year.
Tyler J.
Man, 313 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Awesome
Ian D.
Man3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Not bad. Good switch up from a lot of barbell work.