Workouts · Weekly plans

5-Day Dumbbell Body-Part Split for Intermediate

A simple 5-day-a-week dumbbell training plan for intermediate. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Day	Workout
Monday	Dumbbell Chest Workout for Intermediate
Tuesday	Dumbbell Back Workout for Intermediate
Wednesday	Dumbbell Legs Workout for Intermediate
Thursday	Dumbbell Shoulders Workout for Intermediate
Friday	Dumbbell Arms Workout for Intermediate

Rest at the weekend; keep your steps up.

How to run this plan

Follow it for 8–12 weeks before changing it.
Write down your weights and reps, and try to beat them a little each week.
Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
Every 6–8 weeks, take an easier week with lighter weights.

Monday: Dumbbell Chest Workout for Intermediate

Incline Dumbbell Press animated demonstration

Incline Dumbbell Press4 × 8–12Chest

Incline Dumbbell Flyes animated demonstration

Incline Dumbbell Flyes4 × 8–12Chest

Straight-Arm Dumbbell Pullover animated demonstration

Straight-Arm Dumbbell Pullover4 × 8–12Chest

Incline Dumbbell Bench With Palms Facing In animated demonstration

Incline Dumbbell Bench With Palms Facing In4 × 8–12Chest

Around The Worlds animated demonstration

Around The Worlds4 × 8–12Chest

Pushups animated demonstration

Pushups4 × 8–12Chest

Tuesday: Dumbbell Back Workout for Intermediate

Chin-Up animated demonstration

Chin-Up4 × 8–12Lats

Bent Over Two-Dumbbell Row animated demonstration

Bent Over Two-Dumbbell Row4 × 8–12Upper & Mid Back

Middle Back Shrug animated demonstration

Middle Back Shrug4 × 8–12Upper & Mid Back

Hyperextensions With No Hyperextension Bench animated demonstration

Hyperextensions With No Hyperextension Bench4 × 8–12Lower Back

Scapular Pull-Up animated demonstration

Scapular Pull-Up4 × 8–12Traps

V-Bar Pullup animated demonstration

V-Bar Pullup4 × 8–12Lats

Wednesday: Dumbbell Legs Workout for Intermediate

Dumbbell Step Ups animated demonstration

Dumbbell Step Ups4 × 8–12 / sideQuads

Dumbbell Clean animated demonstration

Dumbbell Clean4 × 8–12Hamstrings

Dumbbell Squat animated demonstration

Dumbbell Squat4 × 8–12Quads

Stiff-Legged Dumbbell Deadlift animated demonstration

Stiff-Legged Dumbbell Deadlift4 × 8–12Hamstrings

Calf Raise On A Dumbbell animated demonstration

Calf Raise On A Dumbbell4 × 15Calves

Dumbbell Rear Lunge animated demonstration

Dumbbell Rear Lunge4 × 8–12 / sideQuads

Thursday: Dumbbell Shoulders Workout for Intermediate

Dumbbell Shoulder Press animated demonstration

Dumbbell Shoulder Press4 × 8–12Shoulders

Front Dumbbell Raise animated demonstration

Front Dumbbell Raise4 × 8–12Shoulders

Iron Cross animated demonstration

Iron Cross4 × 8–12Shoulders

External Rotation animated demonstration

External Rotation4 × 8–12Shoulders

One-Arm Side Laterals animated demonstration

One-Arm Side Laterals4 × 8–12 / sideShoulders

Standing Palm-In One-Arm Dumbbell Press animated demonstration

Standing Palm-In One-Arm Dumbbell Press4 × 8–12 / sideShoulders

Friday: Dumbbell Arms Workout for Intermediate

Hammer Curls animated demonstration

Hammer Curls4 × 8–12Biceps

Close-Grip Dumbbell Press animated demonstration

Close-Grip Dumbbell Press4 × 8–12Triceps

Standing One-Arm Dumbbell Curl Over Incline Bench animated demonstration

Standing One-Arm Dumbbell Curl Over Incline Bench4 × 8–12 / sideBiceps

Decline Dumbbell Triceps Extension animated demonstration

Decline Dumbbell Triceps Extension4 × 8–12Triceps

Dumbbell Lying Supination animated demonstration

Dumbbell Lying Supination4 × 15Forearms

Dumbbell Tricep Extension -Pronated Grip animated demonstration

Dumbbell Tricep Extension -Pronated Grip4 × 8–12Triceps

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