5 minute read

The best at-home exercises are the ones that require minimal equipment. If you live in a small space or are looking for effective workouts to do on the go, then sometimes you might have to get creative with your routines. Luckily, we live in a world with unlimited information at our fingertips. A quick search will yield thousands of results that showcase various exercises, methods, and programs to follow. One of the online routines that have received much attention lately is The 5 Day Dumbbell Workout. 

Here is an example of what The 5 Day Dumbbell Workout looks like, who might benefit from it, and how it compares to other at-home routines. 

What is The 5 Day Dumbbell Workout?

As the title suggests, The 5 Day Dumbbell Workout is a five-day split workout using only dumbbells. Split workouts focus on different regions of the body on various days. The routine calls for five active days and two rest days, which can be on any five days of the week so long as it follows the 5 “active days” schedule. For example, if you like to work out on weekends, you adjust your workout plan accordingly. 

The five-day workout split typically combines an upper/lower body split with a push/pull split that way you can optimize your workouts and hit each muscle more than once in a seven-day period. Here is an example of what your 5-day dumbbell split workout might look like in any given week:

Table that shows an example 5 day dumbbell workout

Although dumbbells are pretty simple pieces of equipment, they offer a lot of benefits for people who want to build muscle and strength in their home or garage. They are a great alternative to barbells or machines and offer a greater range of motion to increase mobility and potentially improve muscle activation. 

As with every exercise routine, there are pros and cons to this workout plan as well. If you are thinking of starting the 5 Day Dumbbell Workout, here are some pros and cons to consider: 

  • Pros: One of the main pros of this workout plan is its simplicity. It is relatively easy to start and follow, and the workouts are shorter because you aren't packing so many exercises into one session (as with three or four-day splits). It also only requires dumbbells, which is perfect for people who want to work out from home or while they travel. The five-day split also allows your muscles to fully recover before being trained again.
  • Cons: The biggest disadvantage or challenge of this workout plan is consistency. In order for the workout to be beneficial, it requires consistent workouts five days a week, every week. If you are used to working out that often it may not be as challenging, but others may find it hard to fit five workouts into their schedules. Although this program can build strength and muscle, it may not appeal to people who are looking for higher gains in a shorter amount of time. 

How Does it Compare to Other At-Home Workouts?

Now that you have a general idea of what The 5 Day Dumbbell Workout consists of, you might be asking yourself if it’s right for you. With so many home workouts available, it really comes down to preference and your personal fitness goals. If you are looking for something more intense or prefer full-body workouts that combine cardio and strength, then this workout may not be for you. 

Although the dumbbell workouts are designed to build strength and muscle over time, they may not give you the instant gratification of breaking a sweat and knowing you just completed an intense workout. If this sounds like you, here are some other at-home workout programs that you might enjoy:


When you want to break a sweat, nothing is more effective than an exercise that mimics the motion of chopping wood. Chop away the dumbbells and enjoy a total body workout with the Chopper. Chopping exercises are a staple of the most effective physical training programs that build muscle, strength, and endurance. You can also intensify workouts with medicine balls and resistance bands using the ChopFit app


This workout plan involves resistance training and exercises that use your own body weight. These bodyweight exercises range in intensity but can include classic exercises such as pushups, crunches, jumping jacks, lunges, handstands, and squats. The best part about calisthenics workouts? They require very little equipment—although as fitness goals change, the equipment can help to intensify workouts.

Male doing a pull-up exercise in a park

Is The 5 Day Dumbbell Workout right for you?

When it comes to deciding which workout plan is best for you, there are several things to consider. Aside from preference, you may also want to consider any health or physical limitations that you may have, which is why you should always consult with your doctor before starting any exercise program, especially higher-intensity ones. 

The 5 Day Dumbbell workout may be a great place to start if you are limited on equipment, space, or time. The great thing about at-home exercises is that there is no commitment or anyone to answer to…so if you change your mind and want to try something new, you can.

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