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All workout plans

4-Day Dumbbell Upper / Lower

Muscle buildingIntermediate

An upper/lower split run entirely on dumbbells — the most training a home gym of two dumbbells and a bench can hold.

At a glance

Frequency
4× a week
Split
Upper / Lower
Session length
Up to 45 min
Weekly volume
≈75 working sets

Equipment

HomeDumbbellBodyweight

Where the week's sets go

  • Legs31 sets · 41%
  • Arms12 sets · 16%
  • Chest11 sets · 15%
  • Shoulders10 sets · 13%
  • Back8 sets · 11%
  • Core3 sets · 4%

A week on this plan

  1. Sunrest day
  2. MonUpper A
  3. TueLower A
  4. Wedrest day
  5. ThuUpper B
  6. FriLower B
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Upper A

Pressing led · 6 exercises · Up to 40 min

    • Dumbbell bench pressChest · Dumbbell4× 8–12 reps2 min rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell4× 8–12 reps1 min 30 s restEight to twelve an arm.
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps1 min 30 s rest
    • Dumbbell incline flyChest · Dumbbell3× 12–15 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 10–12 reps1 min rest

Workout 2 of 4

Lower A

Quad led · 5 exercises · Up to 43 min

    • Dumbbell goblet squatQuads · Dumbbell4× 10–15 reps2 min rest
    • Dumbbell romanian deadliftGlutes · Dumbbell4× 8–12 reps2 min rest
    • Dumbbell single leg split squatQuads · Dumbbell3× 10–12 reps1 min 30 s restTen to twelve a leg.
    • Dumbbell step-upQuads · Dumbbell3× 10 reps1 min 30 s restTen a leg, onto a bench at about knee height.
    • Dumbbell seated calf raiseCalves · Dumbbell4× 12–20 reps1 min rest

Workout 3 of 4

Upper B

Pulling led · 6 exercises · Up to 38 min

    • Dumbbell bent over rowUpper back · Dumbbell4× 10–12 reps1 min 30 s rest
    • Dumbbell incline bench pressChest · Dumbbell4× 8–12 reps1 min 30 s rest
    • Dumbbell reverse flyRear delts · Dumbbell3× 15–20 reps45 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell incline curlBiceps · Dumbbell3× 10–15 reps1 min rest
    • Bench dip (knees bent)Triceps · Bodyweight3× 10–15 reps1 min rest

Workout 4 of 4

Lower B

Hamstring and glute led · 5 exercises · Up to 36 min

    • Dumbbell romanian deadliftGlutes · Dumbbell4× 10–15 reps2 min rest
    • Dumbbell rear lungeQuads · Dumbbell3× 10 reps1 min 30 s restTen a leg. Stepping back keeps more of it on the glute and less on the knee.
    • Glute bridge two legs on benchGlutes · Bodyweight3× 12–20 reps1 min restHold a dumbbell across the hips and pause a full second at the top. Past twenty easy reps, switch to one leg at a time.
    • Dumbbell goblet squatQuads · Dumbbell3× 12–15 reps1 min 30 s rest
    • Front plankAbs · Bodyweight3× 60 s1 min rest

How to progress

Reps before weight, and when the dumbbells run out of plates, slow the lowering to three seconds and keep the reps where they are. That buys months more out of the same pair.

Start this plan

Plans like this

  • 44-Day CalisthenicsAn upper/lower split on a pull-up bar, a dip station and the floor. Where the home bodyweight plan ends: pull-ups, dips and single-leg work, progressed by leverage and added weight.4 daysMuscle buildingIntermediateBodyweight only40 min
  • 4Garage Gym Upper / LowerA rack, a bar, a bench and a pair of dumbbells — no machines, no cables. An intermediate upper/lower split that gets everything the gym plans get out of the kit most home lifters actually own.4 daysMuscle buildingIntermediateFull gym45 min
  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min
  • 44-Day Upper / LowerTwo upper days and two lower days: the best return there is on four sessions a week, heavy first, volume second.4 daysMuscle buildingIntermediateFull gym55 min