MINIMAL EQUIPMENT
5 DAY
Advanced
Home Workout
Split
@doitlikedani
Day #1: Lower Strength
Day #2: Upper Strength
Day #3: Rest OR Cardio
Day #4: Lower Hypertrophy
Day #5: Upper Hypertrophy
Day #6: Full Body
Day #7: Complete Rest
Day #1 can start on any day of the week where it makes the
most since for your schedule. Just be sure to follow the days in
order as they're laid out.
Tip: determine which day will be Day #1 based off of which 2 days you
want your non-lifting days to fall on.⠀
EXAMPLE
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Day #1
Day #2
Day #3
Day #4
Day #5
Day #6
Day #7
Equipment
Needed:
2 pairs of Dumbbells
- One lighter pair (10's, 12's, 15's)
- One heavier pair (20's, 25's, 30's +)
Modification Tip:
Use gallon jugs of water in place of dumbbells.
Take out & add water to adjust weight.
1 Glute Loop or
Hip Circle
DAY #1
Lower Body Strength
Exercise
Notes
Sets
Reps
Rest
Knee Banded
Lateral Side Steps
Hip circle on, slightly above knees.
Get into a half squat to make it more
challenging.
3
20-30
each
way
1
min
DB Front
Squat
3 second pause at the bottom of
each rep. Put hip circle on for
more resistance.
4
8-12
2-3
min
DB
Hip Thrust
3 second pause at the top of
each rep. Put hip circle on for
more resistance.
4
8-12
2-3
min
Single Leg
DB Split Squat
AKA Bulgarian Split Squat
4
8-12
each
1-2
min
Single Leg
DB RDL
Be sure to keep hips square to the
ground and do not open them up.
4
8-12
each
1-2
min
Side Lying
Leg Raise
Use ankle weights if
you have them.
3
20-30
each
Supeset
For core
3
Bench Leg Raise
OR Bench Kicks
@doitlikedani
15-20
1-2
min
DAY #2
Upper Body Strength
Exercise
Sets
Reps
DB Seated
Shoulder Press
4
8-12
2-3
min
DB Elbow
Out Row
4
8-12
2-3
min
4
8-12
1-2
min
4
8-12
DB
Bench Press
Notes
Flat or Incline bench.
Pause at the bottom of each rep to
increase difficulty.
DB
Pullover
Pushups
4
AMRAP
Rest
Supeset
2
min
Standing
Single Arm
DB OHP
One arm at a time.
Hold a DB in each hand, with one arm
at your side.
4
8-12
each
1
min
DB
Hammer Curl
Pause at the top of each rep,
alternating arms.
3
8-12
each
Supeset
3
8-12
each
Single Arm DB
Tricep Extension
One arm at a time, overhead. Use
opposite arm to stabilize elbow.
@doitlikedani
1-2
min
DAY #3
Rest OR Cardio
DAY #4
Lower Body Hypertrophy
Exercise
Notes
Sets
Reps
Rest
DB RDL
To increase difficulty, do not stand up all the way
but rather stop at roughly 75% at the top. This will
keep constant tension on the hamstrings.
4
20
2-3
min
DB
Hip Thrust
Use a hip circle to increase
resistance/difficulty
4
20
2-3
min
4
12-15
each
1-3
min
3
20
Supeset
3
20-30
DB
Walking Lunge
DB
Goblet Squat
Wide stride. Push through the heel of
your front foot. Hold DB's above head to
increase difficulty.
Knee Banded for more resistance.
Frog Reverse
Hyper
1-2
min
Single Leg
Foot Elevated
Glute Bridge
Back on the ground, one foot in the
air, one foot on the bench. Push
through the heel that's on the bench.
3
20
each
1
min
Sit Ups
Bodyweight - place your toes under
something to keep you stable.
3
10-20
Supeset
Standing
Calf Raise
Place toes on something so heels are
at a decline. Hold DB's either in hand
or on shoulders.
@doitlikedani
3
20-30
each
1-2
min
DAY #5
Upper Body Hypertrophy
Exercise
Notes
Standing DB
Arnold Press
Narrow Grip
DB Row
DB Fly
Both arms at the same time.
Squeeze shoulder blades together.
If DB heavy enough, do 1 arm at a time.
Flat or Incline bench.
DB Lateral Raise
Sets
Reps
Rest
4
12-15
2-3
min
4
12-15
1-3
min
4
12-15
4
12-15
Supeset
1-2
min
DB Reverse Fly
Standing - bent over.
4
12-15
1
min
DB Front Raise
Alternating one arm at a time.
4
12-15
each
1
min
Start on your knees if need be.
3
AMRAP
Supeset
3
As long
as
possible
Close Grip
Push Ups
Plank
@doitlikedani
1-2
min
DAY #6
Full Body
Exercise
Notes
Sets
Reps
Rest
DB Military
Press
Seated OR Standing.
4
15-20
2-3
min
DB Single Leg
Split squat
Bodyweight to decrease difficulty.
3
15-20
each
1-3
min
DB Chest
Assisted Row
Both arms at the same time.
4
15-20
1-2
min
DB
Glute Bridge
4
30
1-2
min
4
12-15
each
Supeset
Seated DB
Curl
Alternating, one arm at a time.
Lying DB
Leg Curl
Lay on your stomach on a bench.
Knees will be at the end of the bench.
Place a DB between your feet.
4
10-15
DB Tricep
Kickback
Standing, bent over, both arms at the
same time.
3
15-20
3
20-30
each
Knee Banded
Fire Hydrant
@doitlikedani
1-3
min
Supeset
1-2
min
DAY #7
Complete Rest