Bro Split Dumbbell Only Workout Routine

Key Takeaways

• The 5-day bro split dedicates each workout to one muscle group, including chest, back, shoulders, arms, and legs, allowing for intense targeted training with a full week of recovery for each muscle group.
• Progressive overload is essential for continued growth, with methods including increasing weight by 5 pounds when completing upper rep ranges.
• Each workout lasts 45–60 minutes with 3–4 exercises per muscle group, using compound movements first, followed by isolation exercises to ensure complete development from multiple angles.
• Nutrition requirements include 1.6–2.2 grams of protein per kilogram of bodyweight daily, distributed across 4–5 meals, with carbohydrates at 3–5 grams per kilogram and fats at 0.8–1.2 grams per kilogram.
• The SOLE SW180 Adjustable Dumbbells enable the progressive overload essential for this program, while the SOLE SW116 Weight Bench supports all pressing movements.

Why a Dumbbell-Only Bro Split Works

Want to build a powerful physique with nothing but dumbbells? The bro split might be your perfect workout solution. 

This classic bodybuilding approach focuses on one major muscle group per session, allowing for intense, targeted training that can produce impressive results in 8–12 weeks.

The dumbbell-focused approach makes serious muscle development accessible without requiring a full commercial gym setup.

The beauty of the dumbbell bro split lies in its simplicity and effectiveness. Unlike machines that lock you into fixed movement patterns, dumbbells engage stabilizing muscles and allow for a natural range of motion, leading to better overall development and strength that transfers to real-world activities. 

Dumbbells also excel at correcting muscle imbalances since each arm works independently, preventing your stronger side from compensating for the weaker one.

The focused nature of the bro split allows for more total volume on each muscle group per session compared to full-body routines. 

The Complete 5-Day Workout Schedule

Weekly Schedule

• Monday: Chest Day
• Tuesday: Back Day
• Wednesday: Shoulder Day
• Thursday: Arms Day (Biceps and Triceps)
• Friday: Leg Day
• Saturday: Rest
• Sunday: Rest

Each workout begins with compound movements followed by isolation exercises that focus on specific areas within that muscle group. 

Begin each session with a 5–10 minute dynamic warm-up to prepare muscles and joints. For compound movements like presses and rows, rest 2–3 minutes between sets. For isolation exercises like flyes and lateral raises, 60–90 seconds is sufficient.

Day 1: Chest Day

Chest day targets all regions of the pectoral muscles, with dumbbells allowing a greater range of motion than barbells for activating more muscle fibers.

Dumbbell Bench Press (4 sets, 8–12 reps): Lie flat, holding dumbbells above your chest. Lower with control until chest level, press back explosively while squeezing your chest at the top.

Incline Dumbbell Press (3 sets, 10–12 reps): Set bench to 30-45 degrees to target upper chest. Control the eccentric phase for 2-3 seconds.

Dumbbell Flyes (3 sets, 12–15 reps): With slight elbow bend, lower weights in an arc until you feel a significant stretch. Focus on the stretch rather than the heavy weight.

Svend Press (3 sets, 15–20 reps): Hold a dumbbell between palms at chest level, press out while maintaining pressure.

Day 2: Back Day

Single-Arm Dumbbell Rows (4 sets, 8–12 reps per arm): Position with one knee and hand on a bench. Pull the weight toward your hip, driving your elbow up and back.

Bent-Over Dumbbell Rows (3 sets, 10–12 reps): Hinge at hips with torso nearly parallel to floor. Pull weights toward lower ribs, squeezing shoulder blades together.

Dumbbell Pullovers (3 sets, 12–15 reps): Lie perpendicular across a bench. Lower the dumbbell in an arc behind your head, pull back using your lats.

Renegade Rows (3 sets, 10 reps per arm): From push-up position on dumbbells, row one to your hip while balancing on the other. Builds back strength and core stability.

Day 3: Shoulder Day

This workout targets all three deltoid heads, including front, side, and rear for complete development.

Seated Shoulder Press (4 sets, 8–12 reps): Press dumbbells overhead from shoulder level until arms are almost fully extended.

Lateral Raises (3 sets, 12–15 reps): Raise weights out to the sides until they reach shoulder level to build width.

Front Raises (3 sets, 12–15 reps): Raise dumbbells forward to shoulder height with palms facing down.

Rear Delt Flyes (3 sets, 12–15 reps): Hinging forward at the hips, raise weights out to the sides to target the rear deltoids.

Day 4: Arms Day

Arms day combines biceps and triceps training in one session, with both muscle groups receiving sufficient volume for growth while allowing adequate recovery before other upper body work.

Biceps Training:

• Standing Dumbbell Curls (4 sets, 10–12 reps): The foundation bicep builder
• Hammer Curls (3 sets, 10–12 reps): Targets brachialis for arm thickness
• Concentration Curls (3 sets, 12–15 reps): Isolation for peak contraction

Triceps Training:

• Overhead Triceps Extensions (4 sets, 10–12 reps): Stretches long head of triceps
• Dumbbell Skull Crushers (3 sets, 10–12 reps): Targets all three tricep heads
• Dumbbell Kickbacks (3 sets, 12–15 reps): Isolation for peak contraction

Day 5: Leg Day

Leg day targets quadriceps, hamstrings, glutes, and calves using dumbbell variations that challenge stability.

Goblet Squats (4 sets, 10–15 reps): Hold dumbbell at chest, squat keeping chest up.

Romanian Deadlifts (4 sets, 10–12 reps): Hinge at hips with slight knee bend, feel hamstring stretch.

Dumbbell Lunges (3 sets, 10–12 reps per leg): Step forward into a lunge, holding dumbbells at sides.

Dumbbell Step-Ups (3 sets, 12 reps per leg): Step firmly onto the bench while holding dumbbells at your sides.

Calf Raises (4 sets, 15–20 reps): Rise onto toes from elevated surface, lower with control.

Build Serious Muscle at Home With SOLE 

For home training, the SOLE SW180 Adjustable Dumbbells provide the complete weight range. The SOLE SW116 Weight Bench with 9 adjustable positions supports all pressing variations, including flat bench press, incline press, and seated shoulder press. 

The adjustable positions also enable decline movements and supported rows for complete muscle development. The FREE SOLE+ App tracks your progress accordingly, with no subscription fees.

Shop the SOLE strength collection today!

Frequently Asked Questions (FAQs)

What weight of dumbbells do I need for this routine?

For most men of average strength, having dumbbells ranging from 10 to 50 pounds with 5-pound increments will cover most exercises in this program. Women typically benefit from a range of 5 to 30 pounds. Ideally, adjustable dumbbells that allow small incremental increases provide the most versatility for progressive overload. The ideal weight should allow you to complete your target reps, with the last 1–2 repetitions being challenging but achievable with proper form.

How long before I see results with this dumbbell bro split?

With consistent training, proper nutrition, and adequate recovery, you will likely notice subjective improvements in muscle fullness and strength within 2–3 weeks. More visible physique changes typically emerge around the 6–8 week mark, with significant transformations possible after 12+ weeks of dedicated effort. 

Can beginners do a dumbbell-only bro split workout?

While beginners can follow a bro split, those with less than 6 months of consistent training experience typically respond better to full-body or upper/lower splits with higher training frequency for each muscle group. If you are determined to try the bro split as a beginner, reduce the volume by 30–40% and focus intensely on proper technique before progressively building up to the full program.

What equipment enables optimal bro split training at home?

The bro split requires dumbbells with a sufficient weight range for progressive overload across all exercises and an adjustable bench for pressing movements. The SOLE SW180 Adjustable Dumbbells with 16 weight settings from 5–80 pounds in 5-pound increments provide the complete range needed for this program, from lighter weights for lateral raises and isolation exercises to heavier weights for compound movements like bench press and rows.