IFAST 5 day dumbbell workout


    If you want a stronger body, strength training is indispensable. In the choice of strength training, besides bare-handed strength training, it is equipment training. Among strength training, dumbbell exercises are the most common. The reasons are as follows:

    • Small and easy to implement, does not take up space, and is easy to use
    • Compared with fixed devices, the range of motion is larger,
    • More targeted, able to improve the imbalance of left and right arm strength through intensive training
    • Safer than heavy equipment
    • The range of motion can be adjusted according to needs, which is more flexible
    • From light to heavy, there is always one that suits you

    For the most people, the purpose of exercise has never been to participate in bodybuilding competitions, and there will not be too much time to enter the gym, so as long as you prepare a pair of dumbbells, exercise at home can fully meet your needs.

    IFAST 5 Day Dumbbell Workout Plan

    IFAST has prepared a full body dumbbell workout week plan for everyone! What to exercise every day has been planned for you, and you can exercise the muscles of the whole body by sticking to it for a week. To participate, simply follow the instructions in the image below.


    5 days of dumbbell workout chart

     Download or printable workout infographic

    If you want to cite this infographic, you can use the following code:

    <div style="text-align: center;"><img src="https://cdn.shopify.com/s/files/1/0449/8453/3153/files/full_body_dumbbell_workout_1024x1024.jpg?v=1646037543" alt="5 days of full body dumbbell workout" style="float: none;" width="1024x1024" height="1024x1024" /></div>

    Here is the video tutorial:


    IFAST Adjustable Dumbbells setQuick lock dumbbell and weight bench can help you complete your training program better!


    If you want to know more detailed dumbbell workout, you can refer to the following content:

    Dumbbell Chest Workout | Day 1

    1. Push-ups: 3 sets of 10 reps
    2. Supine Dumbbell Push: 3 sets of 12 reps
    3. Supine Dumbbell Fly: 3 sets of 12 reps
    4. Dumbbell Hip-bridge Press: 3 sets of 10 reps
    5. Dumbbell Hip-bridge Fly: 3 sets of 10 reps
    6. Dumbbell Bent Over Row: 3 sets of 12 reps

    Dumbbell Back Workout | Day 2

    1. Deadlift: 4 sets of 8 reps
    2. Dumbbell Rowing: 3 sets of 10 reps
    3. One-arm Rowing: 3 sets of 10 reps per arm
    4. Supine Straight Arm Pull Up: 3 sets of 12 reps

    Dumbbell Shoulder Workout | Day 3

    1. Arnold Press: 3 sets of 10 reps
    2. Front Raises: 3 sets of 12 reps
    3. Shoulder Press: 3 sets of 10 reps
    4. Lateral Raise: 3 sets of 12 reps
    5. Seated Bent-over Row: 3 sets of 10 reps
    6. Bent-over Fly: 3 sets of 12 reps

    Dumbbell Arm Workout | Day 4

    1. Dumbbell Curl: 3 sets of 10 reps
    2. Reverse Curl: 3 sets of 10 reps
    3. Tricep Extension: 3 sets of 12 reps
    4. Bent-over Tricep Extension: 3 sets of 12 reps
    5. Supine Tricep Extension: 3 sets of 12 reps

    Dumbbell Legs Workout | Day 5 

    1. Squat: 4 sets of 8 reps
    2. Lunge Squat: 3 sets of 10 reps per leg
    3. Deadlift: 4 sets of 8 reps
    4. Bent Leg Curl: 3 sets of 12 reps
    5. Leg Curls: 3 sets of 12 reps


    Incorporating a 5-day full body dumbbell workout into your fitness routine can be a game-changer for achieving your fitness goals. By targeting multiple muscle groups and providing versatility in exercises, this comprehensive workout plan allows you to maximize your time and effort. Whether you're a beginner or an experienced fitness enthusiast, these workouts offer a great balance of strength, endurance, and overall conditioning. So grab those dumbbells, challenge yourself, and embark on this 5-day journey towards a stronger, fitter, and healthier you. Remember, consistency and dedication are key, and with each day of this program, you'll be one step closer to reaching your fitness aspirations. Get ready to elevate your fitness level and enjoy the incredible benefits of this 5-day full body dumbbell workout. Let's get started and embrace the power of strength and determination together! 


    Why a 5 day dumbbell program? Isn't that too much?

    A 5 day split allows you to train more frequently with dumbbells while giving individual muscle groups enough rest between sessions. For experienced lifters, this higher frequency can promote muscle growth.

    How many sets/reps should I do on the 5 day plan?

    For hypertrophy, 3-4 sets of 8-12 reps per exercise is effective. For strength, do 4-5 sets of 4-6 heavier reps. Adjust based on goals.

    Do I need different dumbbells for each day?

    Having at least 2-3 sets of adjustable dumbbells is ideal for loading exercises appropriately on different days. You'll need heavier for legs/back and lighter for arms/shoulders.

    Can I build muscle effectively with just dumbbells?

    Yes, you can absolutely build muscle and get an excellent full-body workout using just dumbbells. Adjust weight, reps, and exercise variations to continually challenge yourself.

    What dumbbell weight should I start with?

    For most beginner women, start with 3-8 pound dumbbells. For beginner men, 8-15 pounds is a good starting point. Prioritize proper form over heavy weights initially.

    Can I get cardio benefits from dumbbell training?

    While not purely aerobic, full-body dumbbell circuit training done at a high intensity can provide a vigorous cardio workout and calorie burn.

    What other equipment pairs well with dumbbells?

    Dumbbells combine nicely with resistance bands (for assistance or added resistance), kettlebells, suspension trainers, plyo boxes, and bodyweight exercises.

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