Build muscle at home or in the gym with this 8-week workout routine! This program is designed with extra emphasis on the lower body and can be done in as little as 30 minutes

Introducing the 5 Day Program

The workout routine that follows is another dumbbell only program, but this one is for five days a week. The split breaks up the bodyparts into different groups, and extra emphasis will be placed on the lower body, which has been split up into two groups. One day focuses on the quadriceps and calves. The second day, which is three days later, emphasizes the hamstrings and glutes. The other muscle groups are paired up so that you can train each area with greater attention to detail than the four-day per week version. There are days for chest and shoulders, back and abs, and biceps and triceps.

5 Day Women’s Dumbbell Only Workout Split

• Day 1 – Chest and Shoulders
• Day 2 – Quadriceps and Calves
• Day 3 – Off
• Day 4 – Back and Abs
• Day 5 – Hamstrings and Glutes
• Day 6 – Biceps and Triceps
• Day 7 – Off