Dumbbell Only 5-Day Hypertrophy
Build serious muscle with just dumbbells. Bro-split style for home lifters.
Frequency: 5x / week · Duration: 8 weeks · Workout: ~55 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
5 training days, 26 exercises across the week (25 different ones), 103 sets in total in the 8-15 rep range, resting about 60s between them.
Built around DB Pullover (7 sets across 2 days).
Goals: Muscle Gain, Home Training
Equipment: Dumbbells
Weekly Schedule
Chest — Chest
- DB Bench Press: 5 × 8-10, rest 90s
- DB Incline Press: 4 × 10, rest 90s
- DB Fly: 4 × 12, rest 1 min
- DB Pullover: 3 × 12, rest 75s
- Push-up: 3 × AMRAP, rest 1 min
Back — Back
5 exercises (Pro).
Shoulders — Shoulders
5 exercises (Pro).
Arms — Biceps/Triceps
6 exercises (Pro).
Legs — Legs
5 exercises (Pro).
Progression Guidance
Double progression; buy heavier dumbbells when stalled.