The bro split is a fan favorite workout style.
It allows you to leave the gym with an incredible pump more times than not.
It allows you to put all of the intention behind a workout into a single muscle group.
It can also allow you to make progress towards your aesthetic goals if you have designed it appropriately.
But what if all you have to use at your gym are dumbbells?
Well, so long as you have an adjustable bench and are open to bodyweight movements as well, you have plenty of exercise variety to build a bro split workout.
In this article, I am going to show you how I would build a bro split workout using only dumbbells and (only a few) bodyweight exercises.
5 Day Dumbbell Bro Split Workout Overview
The workout template below is one I would develop for myself if I were to perform a 5 day dumbbell bro split workout routine.
The workout routine requires 5 training sessions per week. Each training session focuses on a single body part. This means there’s no real flexibility in the program, because if you miss a workout you neglect a body part for an entire week.
The workouts assume that in addition to an adjustable set of dumbbells or assortment of dumbbells, that you also have an exercise bench and a pull up/dip tower.
Below is a sample schedule of how someone could split up the workouts throughout the week.
Again, this is a program that I would write for myself and is only a template. You should modify the workout in whatever ways necessary based on your personal abilities, exercise preferences, schedule, and more.
5 Day Dumbbell Bro Split Weekly Routine
- Monday: Dumbbell Chest Workout
- Tuesday: Dumbbell Back Workout
- Wednesday: Dumbbell Shoulder Workout
- Thursday: Dumbbell Leg Workout
- Friday: Dumbbell Arm Workout
- Weekends: Rest/active recovery
Workout 1: Dumbbell Chest Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Incline Bench Press | 3-4 | 8-12 |
| Dumbbell Bench Press | 3-4 | 8-12 |
| Dumbbell Fly | 2-3 | 10-12 |
| Push up on Bench | 2-3 | 12-15 |
| Dips | 2-3 | 8-15 |
Workout 2: Dumbbell Back Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Row | 3-4 | 8-12 |
| Chest Supported Dumbbell Row | 3-4 | 8-12 |
| Pull Up | 3-4 | 8-15 |
| Dumbbell Pull Over | 2-3 | 10-15 |
| Dumbbell Shrugs | 2-3 | 12-15 |
Workout 3: Dumbbell Shoulder Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Shoulder Press | 3-4 | 8-12 |
| Seated Dumbbell Lateral Raise | 3-4 | 8-12 |
| Dumbbell Front Raise | 2-3 | 10-15 |
| Dumbbell Rear Delt Raise | 2-3 | 10-15 |
| Dumbbell High Rear Delt/Trap Row | 2-3 | 10-15 |
Workout 4: Dumbbell Leg Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Goblet Squat | 3-4 | 8-12 |
| Dumbbell Romanian Deadlift | 3-4 | 8-12 |
| Dumbbell Split Squat | 3-4 | 8-12 Each |
| Dumbbell Hip Thrust | 2-3 | 10-15 |
| Standing Dumbbell Calf Raise | 2-3 | 15-20 |
Workout 5: Dumbbell Arm Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Incline Curls | 2-3 | 10-12 |
| Dumbbell Skullcrushers | 2-3 | 10-12 |
| Dumbbell Hammer Curls | 2-3 | 10-12 |
| Dumbbell Overhead Tricep Extension | 2-3 | 10-12 |
| Dumbbell Drag Curls | 2-3 | 10-12 |
| Tricep Dip on Bench | 2-3 | 10-12 |
Final Thoughts on Dumbbell Bro Split Workouts
While having limited equipment might prevent you from being able to perform a bro split, as long as you have some adjustable dumbbells, an adjustable bench, and a pull up/dip tower, you have everything you need for body part focused and pump inducing workouts every week.
Out of the workouts listed above, my assumption is that arm day and chest day will be favorites among them. I know I personally love a great arm workout that leads to an incredible sleeve-stretching pump.
Bro split workouts, like other workout routines, can be used for as long as you would like. As long as you are enjoying your workouts and making progress towards your goals, there is no reason to jump to a new style of training.
At minimum, workout routines should be utilized for 4-6 weeks so that you can adapt to the program and make progress in the weight used for the exercises.
Bro splits are fairly inflexible if you have other time demands outside the gym. In which case, you may prefer a different 5 day workout routine training style, or a workout split that requires less training days.
If you have any questions about dumbbell workouts, bro splits, or how to maximize 5 days per week in the gym, please leave a comment in the comments section below.