Some folks just don’t want to leave the free weight section of the gym.
I get it!
Typically, it is where all the mirrors are in the gym. And, while you’re there, you want to admire your pump.
Not to mention, some folks just don’t want to use machines. They can limit your range of motion, which can be counterproductive depending on your individual goals.
So, how about we design a workout that takes place entirely in front of the mirrored backdrop of the power and dumbbell racks?
In this article, we are going to take a look at a barbell and dumbbell workout routine.
This routine will follow a bro-split pattern so that you can enhance your daily pumps.
Dumbbell and Barbell Workout Plan Overview
This workout will have 5 workout days per week.
Each workout will train a separate muscle group of the body and will only use dumbbell and barbell exercises.
Since it is a body part bro split style workout, you will need to do your best to make it to the gym for each workout.
Otherwise, you may go an entire week without training a specific muscle group.
My personal preference would be a Monday through Friday approach that would look something like this:
- Monday: Dumbbell and Barbell Chest Workout
- Tuesday: Dumbbell and Barbell Leg Workout
- Wednesday: Dumbbell and Barbell Shoulder Workout
- Thursday: Dumbbell and Barbell Back Workout
- Friday: Dumbbell and Barbell Arm Workout
- Weekends: Off
This workout template does not include cardio training or direct core work. You can add it in if you wish. Some form of cardio training is recommended throughout the week. This can be as simple as daily 30-minute walks.
It is important to note that with any workout your find on Legacy Muscle or elsewhere online that this workout is written in a very generalized way. It was not written to be specific to any one person’s individual needs. Before beginning any workout program, it is important to work with your professional health care team and potentially a personal trainer to tailor it to meet your specific needs, goals, and capabilities.
Day 1: Dumbbell and Barbell Chest Workout
| Exercise | Set Range | Rep Range |
| Incline Bench Press | 3-4 | 8-12 |
| Dumbbell Bench Press | 3-4 | 8-12 |
| Decline Bench Press | 3-4 | 8-12 |
| Dumbbell Fly | 2-3 | 10-15 |
Day 2: Dumbbell and Barbell Leg Workout
| Exercise | Set Range | Rep Range |
| Squat | 3-4 | 8-12 |
| Dumbbell Romanian Deadlift | 3-4 | 8-12 |
| Dumbbell Lunge | 2-3 | 10-15 Each |
| Barbell Hip Thrust | 2-3 | 8-12 |
| Standing Dumbbell Calf Raise | 2-3 | 10-15+ |
Day 3: Dumbbell and Barbell Shoulder Workout
| Exercise | Set Range | Rep Range |
| Barbell Shoulder Press | 3-4 | 8-12 |
| Dumbbell Lateral Raise | 3-4 | 8-15 |
| Dumbbell Front Raise | 2-4 | 8-15 |
| Dumbbell Rear Delt Raise | 2-4 | 8-15 |
Day 4: Dumbbell and Barbell Back Workout
| Exercise | Set Range | Rep Range |
| Barbell Row | 3-4 | 8-12 |
| Inverted Row | 3-4 | 8-15 |
| Dumbbell Chest Supported Row | 2-3 | 8-12 |
| Dumbbell Pullover | 2-4 | 8-15 |
| Dumbbell Shrug | 2-4 | 8-15 |
Day 5: Dumbbell and Barbell Arm Workout
| Exercise | Set Range | Rep Range |
| Barbell Curl | 2-3 | 8-12 |
| Dumbbell Spider Curl | 2-3 | 8-12 |
| Barbell Overhead Tricep Extension | 2-3 | 8-12 |
| Dumbbell Skullcrusher | 2-3 | 8-12 |
| Dumbbell Tricep Kickback | 2-3 | 10-15 |
Dumbbell and Barbell Workout Wrap Up
There you have it. A 5 day workout using nothing but barbells and dumbbells.
This workout is best suited for an intermediate-advanced lifter looking to build mass with only dumbbells and barbells.
A workout routine such as this can be performed for as long as you wish provided you are still making progress towards your goals.
To assist with muscle growth, it is important that you achieve progressive overload over time when performing your workouts. This can be as simple as adding 5lbs to the barbell for a set each week.
If you enjoy the workout, please consider sharing it with a friend who might also enjoy it! We are constantly creating new workout routines on Legacy Muscle and hope that you will come back when you’re ready for a new program!