5-Day At-Home Dumbbell Total Body Workout Plan

Designed for toning and building lean muscle, these workouts target all major muscle groups with higher reps and moderate weights to avoid bulking. Each session includes a warm-up and cool-down.

 

Day 1: Upper Body Focus

Warm-Up (5 minutes):

• Arm circles (30 seconds each direction)

• Push-ups (10 reps)

• Jumping jacks (1 minute)

Workout (3 sets, 12-15 reps each):

1. Dumbbell Bench Press (use a bench or the floor)

2. Dumbbell Bent-Over Rows

3. Dumbbell Lateral Raises

4. Dumbbell Bicep Curls

5. Dumbbell Tricep Kickbacks

6. Mountain Climbers (15 each knee is 1 count)

Cool-Down (5 minutes):

• Overhead tricep stretch (30 seconds each arm)

• Shoulder stretch (30 seconds each side)

Day 2: Lower Body Focus

Warm-Up (5 minutes):

• Bodyweight squats (15 reps)

• High knees (1 minute)

• Leg swings (10 each side)

Workout (3 sets, 12-15 reps each):

1. Dumbbell Goblet Squats

2. Dumbbell Deadlifts

3. Dumbbell Reverse Lunges (each leg)

4. Dumbbell Step-Ups (use a sturdy surface)

5. Calf Raises with Dumbbells

6. Burpee (10)

Cool-Down (5 minutes):

• Hamstring stretch (30 seconds each side)

• Quad stretch (30 seconds each side)

Day 3: Core & Stability Focus

Warm-Up (5 minutes):

• Plank (30 seconds)

• Russian twists (bodyweight, 20 twists)

• Side lunges (10 each side)

Workout (3 sets, 12-15 reps each):

1. Dumbbell Russian Twists (each side)

2. Dumbbell Side Plank Raises (hold a dumbbell with the top arm)

3. Dumbbell Woodchoppers (12 reps each side)

4. Dumbbell Weighted Sit-Ups

5. Dumbbell Dead Bug

6. High Knee (20 each leg is 1 count)

Cool-Down (5 minutes):

• Cat-cow stretch (1 minute)

• Seated forward fold (30 seconds)

Day 4: Total Body Circuit

Warm-Up (5 minutes):

• Jump rope or jog in place (1 minute)

• Arm and leg swings (30 seconds each)

• Bodyweight squats (15 reps)

Workout (3 rounds, 12-15 reps each):

1. Dumbbell Thrusters (squat to overhead press)

2. Dumbbell Renegade Rows

3. Dumbbell Sumo Deadlifts

4. Dumbbell Push-Up Rows

5. Dumbbell Mountain Climbers (1 rep = both legs)

6. Burpee (15)

Cool-Down (5 minutes):

• Child’s pose (1 minute)

• Figure-four stretch (30 seconds each side)

Day 5: Active Recovery & Light Conditioning

Warm-Up (5 minutes):

• Light jogging in place (1 minute)

• Arm swings (30 seconds each way)

• Hip circles (30 seconds each direction)

Workout (3 rounds, 12-15 reps each):

1. Dumbbell Farmer’s Walk (30 seconds, hold dumbbells and walk)

2. Dumbbell Lateral Lunges (each side)

3. Dumbbell Reverse Fly

4. Dumbbell Overhead Hold (hold both dumbbells overhead for 30 seconds)

5. Burpee (20)

Cool-Down (5 minutes):

• Side stretches (30 seconds each side)

• Hip flexor stretch (30 seconds each side)

Tips for Success:

• Use moderate weights that challenge you without sacrificing form.

• Rest 30-60 seconds between sets.

• Prioritize proper form and controlled movements to maximize toning.

Repeat each week for 5 weeks increasing weight each time. Document your success.