5-Day Split for People Using Only a Treadmill and Dumbbells
Team Powermax
26 Sep 2025
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It does not require a commercial gym membership to maintain a regular workout routine. With a treadmill for home and some good dumbbells, you can have a good overall workout routine that hits all of the major muscle groups. Alternating between strength training and cardio, it's very easy to build endurance, tone muscles, and be consistent, just at home.
PowerMax Fitness, recognized as one of the best fitness equipment in India, offers good quality machines and accessories to transform your home gym equipment into a successful and trustworthy system. Talking about a 5-day split workout using just a treadmill machine and dumbbell set only to get the maximum output.
Why Treadmill + Dumbbells Work So Well Together
Combining a treadmill machine with gym dumbbells in the gym allows you to enjoy the best of strength training and cardiovascular conditioning. Treadmill is an excellent calorie burning cardio training device, while dumbbells stimulate muscle building and strengthening. Both together create a simple and efficient home gym equipment package ideal for beginners and fitness experts alike.
Day 1: Full-Body Cardio & Conditioning
Start with 5 minutes of warm-up treadmill walking.
Jog at a moderate pace for 15 minutes.
Finish with 3 sets of dumbbell complexes (overhead presses, squats, rows).
Try out the PowerMax TDM-96B Motorized Treadmill with Bluetooth.
This Bluetooth Bluetooth treadmill for home has preset programs and silky smooth cushioning for effortless, joint-friendly cardio.
Day 2: Upper Body Strength
Treadmill incline walk (10 minutes) as warm-up.
Dumbbell bench press, bicep curls, tricep extensions, and dumbbell rows (each 3 sets).
With a dumbbell set, you can target your arms, chest, and back without needing bulky machines.
Day 3: Lower Body & Core
Interval training on treadmill: alternate 1 minute jogging with 30 seconds sprinting (15 minutes).
Dumbbell lunges, goblet squats, Romanian deadlifts, and weighted planks.
The core and leg strength and burning calories are worked with the exercises.
Day 4: Active Recovery
20-30 minutes of low-intensity treadmill walk at a regular pace.
Light dumbbell mobility exercises like shoulder rotation or light dumbbell stretches. This contributes towards recovery and keeping the body in activity.
Day 5: Power & Endurance
Hill training on the treadmill: utilize incline to mimic running up hills (20 minutes).
Dumbbell thrusters, farmer carry, and push presses. Finish off with a 5-minute treadmill cool down walk.
Build strength safely with the PowerMax PDS-10 Dumbbell Set with Non-Slip Grip. This durable home gym equipment includes ergonomic grips and is perfect for versatile strength training.
Final Thoughts
You don't require the whole gym to do it. With nothing more than a great treadmill machine and dumbbells, you can have a proper 5-day split that increases endurance, burns fat, and builds muscle. In selecting home gym equipment, compromise on nothing. PowerMax provides some of the best fitness equipment in India, such as treadmills and gym dumbbells, to guarantee safety, stability, and longevity. Embrace this routine and with the right home gym equipment, you will be well equipped with all the equipment necessary to turn your life around for the better. One step and one rep at a time.
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