Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.
Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout65 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells
- Target GenderMale & Female
- Recommended SuppsProtein Powder
Creatine Monohydrate
Multivitamin
Essential Fats (EFAs)
Weight Gainer (Optional) - Workout PDFDownload Workout
Workout Description
Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you’re trying to bulk up. Good luck.
Workout Schedule
- Monday – Shoulders
- Tuesday – Back
- Wednesday – Chest, Triceps, and Abs
- Thursday – Biceps
- Friday – Legs
- Saturday – Rest
- Sunday – Rest
Dumbbell & Barbell Mass Workout
Monday – Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 4 | 10-14 |
| Seated Dumbbell Press | 4 | 8 |
| Dumbbell Front Raise | 3 | 8-10 |
| Dumbbell Lateral Raise | 5 | 12, 10, 8, 8, 6 |
| Dumbbell Reverse Fly | 3 | 10 |
Tuesday – Back
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pull Up | 7 | 12 down to 6 |
| Bent Over Barbell Row | 4 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Deadlifts | 4 | 10 |
| Dumbbell Shrugs | 4 | 8-12 |
Wednesday – Chest, Triceps and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 8 |
| Incline Dumbbell Bench Press | 4 | 10 |
| Decline Dumbbell Bench Press | 3 | 8 |
| Dumbbell Flys | 4 | 12 |
| Chest Dip | 4 | MAX (weighted) |
| Close Grip Bench Press | 5 | 5 |
| Tricep Kickback | 3 | 12-15 light |
| One Arm Dumbbell Extension | 3 | 8-10 |
| Lying Tricep Extension | 4 | 12 strict |
| Decline Sit Ups | 4 | MAX |
Thursday – Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Standing Barbell Curl | 4 | 8 |
| Preacher Curl | 4 | 8 |
| Standing Hammer Curl | 4 | 10 |
| Concentration Curl | 3 | 12 |
| Reverse Barbell Curl | 3 | 7-8 |
Friday – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Lunge | 4 | 5 each leg |
| Squat | 6 | 10 |
| Stiff Leg Deadlifts | 4 | 10 |
| Standing Calf Raise | 8 | 15-20 |
