How And Why Does The 5×5 Work With Dumbbells? Here’s What Skinny Guys Need To Know

Are you interested in the 5×5 workout routine, but only have access to dumbbells? Then this is the post for you. Because today, I’ll be explaining how to make the 5×5 work with dumbbells.

The 5×5 can be done with dumbbells by substituting the barbell exercises with dumbbell variants. Dumbbells have limited weight and are not as effective as barbells. But it is still possible to build muscle with a dumbbell 5×5 routine by adding extra dumbbell exercises to increase training volume.

10 years of weight lifting experience has taught me one important lesson.

Any workout can be tweaked to make it effective.

That’s why I want to show you how to adjust the 5×5 workout to cater for dumbbells-only!

Let’s dive right in.

Can 5×5 Work With Dumbbells?

The 5×5 program has gained traction over the years, the most famous being Strong Lifts 5×5.

Its popularity mainly stems from the 5×5’s simplicity and effectiveness for beginners to gain muscle, get stronger, and improve overall fitness.

The original program was designed around the barbell.

But can the same 5×5 workout be performed using dumbbells? And if so, can it be as effective?

I turned to the following Reddit and Quora weight lifting communities to find out:

• Can I do the stronglifts 5×5 program with just dumbbells at home?
• Can I use Dumbbells instead of barbells in 5×5?
• 5×5 exercises with dumbbells?
• Noob question re dumbbells with strong lifts?
• Stronglifts with dumbells?

Here are the 29 compiled opinions:

31% State 5×5 Cannot Be Done With Dumbbells.

Just under a third of people outright stated that the 5×5 routine cannot work with dumbbells.

The most common reason is that dumbbells have insufficient poundage for long-term progression.

This is an important argument since the 5×5 program is predicated on fast weight progression (which can be easily done with barbells).

But since dumbbells are severely limited in weight, it stands to reason that a dumbbell 5×5 will provide fruitless returns.

It’s also important to note that the original barbell 5×5 workout has its own limitations, and these are further compounded by the limited weight capacity of dumbbells (more on this later).

So if you are serious about making maximum muscle size and strength gains, then the dumbbell 5×5 may be unsuitable for your goals.

Go for an affordable barbell setup instead.

I’ve tested this CAP Olympic barbell  and it’s very durable. It goes well with the Balance From cast iron plates, Bang Tong rack, and Flybird bench.

31% Feel Dumbbell 5×5 Has It’s Limitations.

Another third of people feel that the 5×5 routine can work with dumbbells, but you should be aware of the limitations.

This refers to the weight limitations described above.

Ultimately, there’s nothing stopping you from doing the 5×5 with dumbbells.

But you also need to be aware that it’s not the ideal way to make strength and muscle gains.

To put it another way- you most likely won’t get the same benefits from a dumbbell 5×5 as you would with a barbell 5×5.

That being said, doing some weight training is better than not doing any weight training at all right?

And the 5×5 with dumbbells can work for casual lifters looking to make improvements to their general fitness and physique without spending crazy bucks on a home gym.

You also can check out my other article for more information on the average price per lb/kg of different types of weight.

38% Think The 5×5 Can Be Altered For Dumbbells.

The final third of people think that the 5×5 routine can work with dumbbells if the program itself is altered to cater for the limitations described above.

Out of the three opinions, I agree with this one the most.

One thing you need to realize is that the Strong Lifts 5×5 is inherently a very generalized program anyway.

Additionally, any workout program can be tweaked to your personal needs.

If you only have a pair of dumbbells available, there’s no reason why you can’t get stronger and bigger.

But you have to be smart.

And it also helps if you have a pair of heavy adjustable dumbbells like the Powerblock Elites rather than light fixed-weight dumbbells.

Through alterations, a 5×5 workout with dumbbells could work for beginners to develop a strong foundation before progressing onto barbells (read to the end for a dumbbell workout like the 5×5).

Performing The 5×5 Workout With Dumbbells.

Here’s how you can replicate the Strong Lift’s 5×5 with dumbbells.

Performing the Strong Lifts 5×5 with dumbbells will not yield the same results as the original barbell version, but it can still be a great program for beginners or detrained lifters.

It’s best used if you’re looking to make small (but noticeable) improvements in strength, size, and physique.

But after a few months, you may need to upgrade to barbells or alter the program to make it harder.

Dumbbell 5×5 Overview.

The 5×5 with dumbbells is the simplest adaptation of the original 5×5 routine.

It replicates the same exercises as Strong Lift’s 5×5, but obviously uses dumbbells instead of a barbell.

The program is based on the 5 core compound exercises:

• Squat.
• Deadlift.
• Bench press.
• Overhead press.
• Row.

The overall objective is to make small but frequent weight increases.

This is called progressive overload, and frequent overload promotes rapid strength development.

A side effect of strength development is hypertrophy (or muscle growth).

This type of strength training facilitates myofibrillar hypertrophy in particular.

Myofibrillar hypertrophy occurs greatest when you strength train in the 1-6 rep range.

This results in the enlargement of the contractile components (myofibrils) in your muscle.

And as a result of myofibrillar hypertrophy, your muscles become both stronger and bigger.

For more information on dumbbell progressive overload, you can check out my other article which teaches you how and when to increase dumbbell weight.

Two Alternating Workouts In 5×5 With Dumbbells. 

Just like the original Strong Lift’s 5×5, the dumbbell programme comprises 2 workouts:

Recommended Weight Progression.

With the Strong Lifts 5×5, you’re recommended to follow a linear progression for weight increase.

This involves adding 5lb to each exercise after successful completion in a workout. And a successful completion is when you’re able to complete 5 sets of 5 reps for that exercise.

For example, if you successfully complete 5 sets of 5 reps in the bench press, you’d add 5lb in the next workout.

The exception is the deadlift, where you add 10lb upon successful completion.

Now le’s explore a problem you’ll face with dumbbells.

Most adjustable dumbbells only allow you to make 5lb increments. And when you increase by 5lb per dumbbell, that’s a 10lb total increase.

Obviously, 10lb is more than Strong Lift’s recommendation of 5lb.

An extra 5lb may not sound like much, but when you’re pushing your maximum strength levels, you may struggle to push that extra 5lb.

And this will slow your rate of progression.

The solution would be to get adjustable dumbbells with 2.5lb increments (they are uncommon but exist).

An alternative solution would be to increase the weight and use rest-pauses.

This involves taking a few seconds rest when you approach failure in a set and then resuming to hit your 5 reps.

In this manner, you’re essentially turning each set into a mini set to make up for large weight overload.

Read my other guide to choosing the perfect dumbbell for your needs!

Dumbbell 5×5 12 Month Goal.

Since dumbbell exercises are naturally harder than their barbell variations, you’ll need to adjust the yearly goals set out by Strong Lift’s.

Here are the adjusted 12 month goals for the dumbbell 5×5:

Exercise	Barbell Goal	Adjusted Dumbbell Goal
Bench Press	220lb	160lb
Overhead Press	135lb	100lb
Row	200lb	150lb
Squat	300lb	100lb
Deadlift	400lb	200lb

These adjusted goals basically account for the fact that dumbbell exercises are harder than the same barbell variation.

By reaching these goals, you should still be able to build around 10-15lb of muscle in a year.

For the more observant readers, you may notice that the adjusted squat and dumbbell goals seem extremely low.

And they are.

It’s because these exercises are usually awkward to perform and require additional grip and shoulder strength to perform (compared to their barbell variants).

This highlights one of the main reasons why the 5×5 with dumbbells does not work- dumbbells are not ideal for squats and deadlifts.

Don’t get me wrong, you can still squat and deadlift with dumbbells.

But compared to barbells, dumbbells are inferior.

Check out my other article to find out how much weight you should dumbbell squat!

How Long Does A 5×5 Dumbbell Workout Take?

Each 5×5 dumbbell workout should take you around an hour to complete (including warm-ups and time spent changing weights).

Here’s a time breakdown for each 5×5 dumbbell workout:

• 5 sets x 5 reps x 3 exercises per workout = 75 total reps.
• 75 reps x 3 seconds per rep = 4 minutes lifting time.
• 15 sets x 90 seconds rest per set = 25 minutes resting time.
• Strethcing + warm up sets + changing weights = 30 minutes.

This gives a total workout time of 60 minutes.

You can spend longer on the warm-up and stretching should you wish.

But a 60-minute workout hits the sweet spot in terms of ideal workout durations, and you should avoid going over 90 minutes.

Pro’s And Con’s Of The Dumbbell 5×5.

So that’s how you would actually perform the Strong Lifts 5×5 with dumbbells.

Now I’ll analyze the strengths and weaknesses of the dumbbell 5×5 routine.

The 5×5 With Dumbbells Can Work For Beginners.

The first question- is the 5×5 good for beginners?

In general, the 5×5 workout routine is excellent for beginners to start weight training. The program is simple, yet incorporates the most popular compound exercises. Additionally, the 5×5 routine also includes effective overload. Combined, this allows beginners to rapidly build muscle.

The same can be said for the dumbbell variation of the 5×5.

The main drawback of performing the 5×5 with dumbbells is limited squat and deadlift progression.

But if you have a pair of heavy adjustable dumbbells (up to 90 pounds) with suitable weight increments (2.5-5 pounds), the 5×5 can be a great way to build a foundation of strength.

As a side-effect, you can also expect to build and tone existing muscle (you’ll need to watch your diet to successfully achieve this).

My advice for beginners would be to go for the dumbbell 5×5 ONLY if you have a set of heavy adjustable dumbbells.

This is fundamental to making the 5×5 work with dumbbells.

5×5 With Dumbbells Can Work For Building Muscle.

Now for the next question- is the 5×5 routine good for building muscle?

In general, the 5×5 routine allows beginners to build around 10-20 pounds of muscle. After this has been achieved, it is recommended to switch to another workout program that has a higher training volume. This will allow muscle gains to continue developing.

Remember that the 5×5 routine was not made for experienced lifters.

Instead, it was designed for beginners.

With this in mind, the 5×5 can be very effective for detrained lifters or skinny beginners who have low starting strengths.

By performing the 5×5 with dumbbells, you’ll rapidly build a foundation of strength and muscle.

This makes it important to choose dumbbells that are heavy enough, and also provide suitable weight increments.

That being said, you will still be severely restricted by doing the 5×5 with dumbbells.

After you max out your dumbbell weights, you’ll need to find other ways to make your workouts harder or upgrade to barbells.

You can check out my other article to find out what dumbbell lb/kg you should buy to build muscle.

Issues With The Dumbbell 5×5 Workout.

My main concerns with the dumbbell 5×5 workout are explained very well by Steve Shaw (powerlifter).

StrongLifts 5x5 - A Complete Guide and Critique

The issues fall into 2 categories:

• Generic 5×5 issues.
• Dumbbell 5×5 issues.

General Problems With The 5×5 Routine.

First, let’s explore generic 5×5 issues:

1. Lack of training volume– numerous studies, such as this 2016 study, have shown a dose-response relationship between training volume and muscle growth. Put simply, the more sets and reps you do, the more muscle you will build. The 5×5 may be good for strength (and some muscle development), but a low training volume means it’s not the best for muscle growth.
2. An insufficient number of weekly sets– it’s recommended to do around 10-15 sets per muscle group per week to build the most muscle. The 5×5 hits this target on the legs. But it falls short on the chest, back, and shoulders (which only see 5 sets each on the weeks where they are only worked in one workout).
3. Not enough variety– it’s true that compound exercises work multiple muscles at once. But in reality, the 5×5 does not have enough variety to promote maximal growth in all your muscles. Prime examples are the quadriceps, upper chest, biceps, and triceps.
4. No vertical pulling– these include exercises such as the pull-up which are one of the best exercises for the back. Horizontal pulling exists in the 5×5 in the form of the row, but there’s no vertical pulling to build the latissimus dorsi.

Dumbbell 5×5 Problems.

Second, let’s explore dumbbell 5×5 issues:

• Limited progression– it doesn’t take long to outgrow a pair of 90lb dumbbells (heaviest you can get) for 5 reps. Depending on your body weight and starting strength levels, you could outgrow them in as little as 4-6 months. At this point, you’ll need to find creative ways to make the exercises challenging. One way is to switch to barbells…
• Ineffective squat and deadlifts– these exercises are extremely effective leg-builders. But only if you have access to heavy weights. 90lb dumbbells may be enough for a few months. But after that, you’ll need to go heavier to keep your legs sufficiently challenged.
• Awkward squatting and deadlifting– these exercises were made for the barbell. Although it’s possible to squat and deadlift with dumbbells, it’s inferior to using barbells. Many beginners struggle to stabilize and balance the dumbbells as they go through the range of motion. Additionally, dumbbell squats will be severely limited by your grip strength (unlike in a barbell squat where the bar rests on your shoulder).

Read my other article for a 50lb dumbbell workout to build muscle!

Kalibre 5×5 Dumbbell Workout Variation.

Now, taking all the previous concerns into consideration here’s an improved dumbbell workout like the 5×5 by Strong Lifts.

My variation of the dumbbell 5×5 swaps one of the squats for a Bulgarian-split squat. This will work the quadriceps more than squatting alone.

Additionally, I’ve included pull-ups, high-pulls, Romanian deadlifts, and the incline bench press.

These exercises will increase volume for the biceps, triceps, back, upper chest, and hamstrings. Additionally, these exercises are great for dumbbell use.

Other than this, the routine remains similar to the original 5×5 in terms of training days, sets, reps, rest, and weight progression.

This workout should take around an hour and a half to complete.

To do this workout, you’ll need a pair of heavy adjustable dumbbells like the Powerblock Elites, an adjustable weight bench like the Flybird, and a pull-up tower like the Sports Royal.

You can also check out my other article for more dumbbell exercises.

Performing The 5×5 Effectively At Home.

To wrap things up, allow me to clarify how you can do the 5×5 workout at home:

The 5×5 workout can be performed at home using barbells, dumbbells, or kettlebells. Barbells are the most effective way to perform a 5×5 workout at home since they offer the greatest weight. However, dumbbells and kettlebells require less space and are generally cheaper.

Ideally, the 5×5 would be performed at a commercial gym, since you’ll have access to all the required weights.

But that doesn’t mean it can’t also be done at home.

If you are to go down the home route and are serious about getting bigger and stronger, then consider investing in a home barbell setup.

These may be expensive, but a barbell will also give you the greatest room for progression.

For the casual lifter, dumbbells and kettlebells can also be used to do the 5×5 workout.

Just make sure your weights are heavy enough and have suitable weight increments.

You should also be aware that you won’t build as much muscle as you would by using a barbell.

But hey, some gains are better than no gains, right?

Check out my other article for more ways to do the 5×5 at home.

Conclusion.

Today I’ve explained how the 5×5 can work with dumbbells.

Though not as effective as the barbell 5×5 workout by Strong Lifts, the 5×5 with dumbbells can still work for beginners to build a base of strength and muscle.

However, after you’ve outgrown the dumbbells, you’ll need to find ways to keep your workouts challenging.

This is particularly true for squats and deadlifts.

The obvious method would be to upgrade to a barbell.

But the easier alternative would be to include more dumbbell exercises and thereby increase your overall training volume.

The great thing is that I’ve shared with my dumbbell workout which is like the 5×5!

You can also go to my other post for more tips on doing the dumbbell 5×5.

Will you be trying the Kalibre 5×5 workout?

Feel free to send me a message if you have any questions! You can find my details on the “contact us” page.

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition (with printable worksheets) I used to go from skinny to ripped!

Thanks for reading guys!

Peace Out,

Kal

(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)