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5-Day Home Dumbbell & Barbell Workout

A simple 5‑day home program to build strength, boost energy, and keep your body in great shape.

Beginner

Body Transform

5 days/week

Home

For Everyone

4 Weeks

Workout Plan

Day 1 Workout

Barbell Bent-Over Row

Set	Reps	Weight
1	9	-
2	9	-
3	9	-

Notes:

3 sets of 7 to 9 reps

Barbell Deadlift

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Notes:

3 sets of 10 to 12 reps

Barbell Decline Pullover

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

3 sets of 15 reps

Barbell One-Arm Bent-Over Row

Set	Reps	Weight
1	20	-
2	20	-
3	20	-

Notes:

3 sets of 16 to 20 reps

Day 2 Workout

Chest

Triceps

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Day 3 Workout

Upper Legs

Lower legs

Glutes

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Day 4 Workout

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Day 5 Workout

Biceps

Triceps

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Workout Plan • Coach Guide • Frequently Asked Questions

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