# Dumbbell Body-Part Split (Chest / Back / Shoulders / Arms / Legs) > Intermediate dumbbell program with dedicated chest, back, shoulders, arms and legs days. Provides focus-specific exercise pools for the supplement engine. Goal: General Fitness · Level: Intermediate · Equipment: Dumbbells · 5 days/week · ~55 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/gf-dumbbells-intermediate-bodypart ## Overview Dumbbell Body-Part Split is an intermediate five-day programme that delivers concentrated weekly volume to each major muscle group using only dumbbells. If you have six months or more of consistent training under your belt and want to break through a plateau with a programme that treats each muscle group as its own priority session, this is the structure you have been looking for. The week divides across five dedicated muscle days. Chest day drives pectoral development with the Dumbbell Floor Press, Dumbbell Fly, and Incline Dumbbell Press for full-range upper and mid-chest activation. Back day targets mid-back thickness and posterior chain health with the Dumbbell Row, Dumbbell Romanian Deadlift, and Superman. Shoulders day uses Dumbbell Shoulder Press as the primary strength builder, supported by Dumbbell Lateral Raises and Front Raises to develop all three deltoid heads. Arms day isolates the biceps and triceps directly with Bicep Curls, Hammer Curls, Skull Crushers, and Overhead Triceps Extensions. Legs day closes the week with Goblet Squats, Dumbbell Romanian Deadlifts, Forward Lunges, and Single-Leg Hip Thrusts for complete lower body development. The bodypart split became popular in the bodybuilding community for good reason: when you dedicate an entire session to one muscle group, you can apply substantially more volume than a full-body programme allows — and research consistently shows that volume is one of the strongest predictors of muscle growth in intermediate trainees. Dumbbells also allow each side of the body to work independently, correcting the strength imbalances that accumulate in barbell training. After eight weeks expect visible increases in shoulder width from the dedicated Shoulders day, improved chest fullness from the Fly and Floor Press combination, and strong arm development from the direct bicep and tricep work. Romanian Deadlifts will also produce noticeable hamstring and glute improvements. This template suits intermediate lifters with dumbbell access and a goal of improving body composition and muscle development. Beginners should complete a full-body dumbbell programme first before moving to a bodypart split. ## The Program ### Day 1 – Chest — Chest - **Dumbbell Floor Press** — 4 sets × 10-12 reps, rest 90s - **Dumbbell Fly** — 3 sets × 12-15 reps, rest 90s - **Push-Up** — 3 sets × 12-15 reps, rest 90s - **Decline Push-Up** — 3 sets × 10-12 reps, rest 90s - **Plank** — 3 sets × 30s, rest 45s ### Day 2 – Back — Back - **Dumbbell Row** — 4 sets × 12 per side, rest 90s - **Dumbbell Romanian Deadlift** — 3 sets × 12 reps, rest 90s - **Banded Reverse Fly** — 3 sets × 15 reps, rest 60s - **Superman** — 3 sets × 12 reps, rest 45s - **Bird Dog** — 2 sets × 10 per side, rest 45s ### Day 3 – Shoulders — Shoulders - **Dumbbell Shoulder Press** — 4 sets × 10-12 reps, rest 90s - **Dumbbell Lateral Raise** — 3 sets × 12-15 reps, rest 60s - **Front Raise** — 3 sets × 12 reps, rest 60s - **Banded Reverse Fly** — 3 sets × 15 reps, rest 60s - **Plank** — 2 sets × 30s, rest 45s ### Day 4 – Arms — Arms - **Bicep Curls** — 4 sets × 12 reps, rest 60s - **Skull Crushers** — 3 sets × 12 reps, rest 60s - **Hammer Curl** — 3 sets × 12 reps, rest 60s - **Overhead Triceps Extension** — 3 sets × 12 reps, rest 60s - **Barbell Wrist Curl** — 2 sets × 15 reps, rest 45s ### Day 5 – Legs — Legs - **Goblet Squat** — 4 sets × 12-15 reps, rest 90s - **Dumbbell Romanian Deadlift** — 3 sets × 12 reps, rest 90s - **Forward Lunge** — 3 sets × 10 per side, rest 90s - **Hip Thrust (Bodyweight)** — 3 sets × 20 reps, rest 60s - **Standing Calf Raise (Bodyweight)** — 3 sets × 20 reps, rest 45s ## FAQ ### How many training days per week does this plan require? Five training days per week with two rest days. Each session focuses on a single muscle group and lasts 50–60 minutes. Schedule your rest days to allow at least 48 hours between sessions that target overlapping muscles — for example, do not train Chest on Monday and Shoulders on Tuesday back-to-back without a rest day between. ### What dumbbells do I need and how should I set up? This plan works best with an adjustable dumbbell set or a dumbbell rack with multiple weights. You will need lighter weights (4–8 kg) for isolation exercises like Dumbbell Lateral Raises and Skull Crushers, and heavier weights (12–25 kg depending on your level) for compound movements like the Dumbbell Row and Romanian Deadlift. Adjustable dumbbells are the most cost-effective home solution. ### How do I ensure I am progressing week to week? Track your weights and reps each session. Apply progressive overload by adding 1–2 kg when you consistently hit the top of the rep range across all sets with clean form. For isolation exercises like Lateral Raises and Curls, smaller increments matter — even 0.5 kg additions each week compound into significant progress over eight weeks. ### What results can I expect after eight weeks? After eight weeks expect visible shoulder development from the dedicated Shoulders day, improved chest fullness and separation, and meaningfully larger arms from the direct isolation work on Arms day. Legs and glutes will also show clear improvements from the Goblet Squat and Romanian Deadlift volume. Overall body composition typically shifts noticeably in eight weeks of consistent intermediate-level training. ### Is a bodypart split better than a full-body programme for intermediate lifters? For intermediate lifters whose primary goal is muscle development, a bodypart split generally delivers more focused stimulus per muscle group than a full-body programme. Full-body programmes remain excellent for strength and for beginners. If your goal is maximum hypertrophy and you are past the beginner stage, a bodypart split like this one allows you to apply the higher volume your muscles now need to keep growing. ### How heavy should my dumbbells be for Skull Crushers and Skull Crushers? For Skull Crushers and Overhead Triceps Extensions, start with 30–50% of the weight you use for your Dumbbell Row. These exercises place the elbow joint in a mechanically disadvantaged position that requires careful loading. Most intermediate males start around 8–12 kg per dumbbell for Skull Crushers; intermediate females typically start at 5–8 kg. Add weight slowly and stop immediately if you feel any sharp elbow pain. ## Safety notes Select a weight that challenges you by the last 2-3 reps of each set.