The 5-Day Dumbbell Split Workout Program

Categories: Workout Programs
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Dumbbell Split Workout Program For 12 Week:

The 5-Day Dumbbell Split Workout Program is a comprehensive strength training program that targets all major muscle group with a specific focus on upper and lower body on separate days. The program is designed to challenge your muscles by using dumbbells, which can be adjusted to accommodate different fitness levels and goals.The main goal of this program is to build overall strength, increase muscle mass, and improve overall fitness levels.

Workout Type Split
Main Goal Increase Muscle Mass
Program Duration 12 week
Day Per Week 5
Equipment Required Bodyweight, Dumbbells

This program is designed to be completed over a 12-week period, with each workout day focusing on a specific muscle group or groups. It is recommended that individuals follow the program consistently and progressively increase weights and repetitions as they become stronger and more comfortable with the exercises.

This workout program is primarily designed for intermediate to advanced level fitness enthusiasts who are looking to challenge themselves and take their fitness to the next level. The workout type is a split routine that allows for the targeting of specific muscle groups each day, helping to prevent overuse injuries and allowing for adequate recovery time.

The target gender for this workout program is both men and women who are looking to improve their overall strength and fitness levels. The program can be modified to meet individual fitness levels and goals, making it suitable for a wide range of people.

Equipment required for this program includes dumbbells, a bench or stability ball, and a mat for floor exercises. The program is adaptable to different dumbbell weights, making it accessible to those who may have limited equipment options.

It is important to note that this program is intended for individuals who have prior experience with strength training and are looking to challenge themselves with a comprehensive and effective workout routine. As with any exercise program, it is important to consult with a healthcare provider before beginning to ensure that it is safe and appropriate for your individual needs and fitness level.

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Course Content


  • Day 1 – Upper Body
  • Day 2 – Lower Body
  • Day 3 – REST
  • Day 4 – Upper Body
  • Day 5 – leg Day
  • Day 6 – Full Body HIIT Workout
  • Day 7 – REST


WEEk 3

Week 4









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