Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBodyweight, Dumbbells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The following workout is for those who only have access to a set of dumbbells.
It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.
This workout can be performed as a full workout routine for up to 12 weeks.
After 12 weeks you may want to consider altering the volume, weight you use (i.e. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use.
The program calls for you to work out 4 days per week. What days you decide to workout is completely up to you. With that being said, it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts.
An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three.
The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake.
Rest periods for this workout program should be limited to 30-60 seconds.
If you have any other questions regarding this upper/lower dumbbell only workout program, please be sure to leave them in the comments section below!
Recommended: Need help building muscle? Take our Free Muscle Building Course
Day 1: Dumbbell Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bent Over Dumbbell Row | 4 | 8-10 |
| 2. Dumbbell Bench Press | 4 | 8-10 |
| 3. Dumbbell Lateral Raise | 3 | 8-12 |
| 4. Dumbbell Pullover | 3 | 8-12 |
| 5. Dumbbell Bicep Curl | 2 | 8-12 |
| 6. Dumbbell Tricep Extension | 2 | 8-12 |
| 7. Dumbbell Shrug | 2 | 12-15 |
Day 2: Dumbbell Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Goblet Squat | 4 | 8-10 |
| 2. Dumbbell Stiff Leg Deadlift | 4 | 8-10 |
| 3. Dumbbell Plie Squat | 3 | 8-12 |
| 4. Dumbbell Hamstring Curl | 3 | 8-12 |
| 5. Standing Dumbbell Calf Raise | 3 | 8-12 |
| 6. Plank | 3 | 20 Secs |
Day 3: Dumbbell Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. One Arm Dumbbell Row | 4 | 8-10 |
| 2. Dumbbell Shoulder Press | 4 | 8-10 |
| 3. Incline Dumbbell Bench Press | 3 | 8-12 |
| 4. Chest Supported Dumbbell Row | 3 | 8-12 |
| 5. Dumbbell Hammer Curl | 2 | 8-12 |
| 6. Dumbbell Floor Press | 2 | 8-12 |
| 7. Seated Dumbbell Shrug | 2 | 12-15 |
Day 4: Dumbbell Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Stiff Leg Deadlift | 4 | 8-10 |
| 2. Dumbbell Rear Lunge | 4 | 8-10 |
| 3. Dumbbell Hip Thrust | 4 | 8-10 |
| 4. Dumbbell Split Squat | 3 | 8-12 |
| 5. Seated Dumbbell Calf Raise | 3 | 8-12 |
| 6. Planks | 3 | 20 Secs |
If you give this program a try, be sure to let us know your thoughts in the comments!
Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!
1.2K Comments
Hi! I’m a woman, 120lbs, 5’3 in height. I am extremely new to lifting and want to build muscle and get a better physique. Is this a good split for getting a more hourglass physique? And secondly, how should I structure my calories if I want to build muscle but also lose fat? If I’m getting 10k steps I assume my maintenance calories would be 1700. Should I be in a deficit of 1500 or stay at maintenance? Would I still lose fat at 1700? Thank you for the help!
Hi, Sisi. Thank you for reading M&S! I think this one can serve you well but suggest you focus on making fat loss a priority first. You will naturally gain some muscle as you train. So, for now I would say make nutrition, cardio, and recovery the priorities. 1500-1700 is a decent range but I don't suggest going any lower. Once you make progress, focus on burning more calories during cardio and training than eating less. This fat loss guide can help answer other questions you may have.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hey there, I noticed when you posted it it said each workout should take 45 to 60 minutes however I just completed the first arm workout in under 20 minutes and probably doing about 20 seconds of rest each between each set. Is it really true that each workout should take 45 to 50 minutes because I felt like it was just way quicker so I’m not really sure why it should take as long as it was posted on here and any thoughts?
Hi, you should be resting more than 20 seconds between each set to make sure you fully recover and allow blood to get to the muscles. Bare minimum rest should be 60 seconds between sets.
Hello, I am a 25 years old nurse who works from 2pm -11pm, my weight currently is 85kg the highest I've ever been, and I'm 150cm tall. My question is would following this plan with a 1500 cal to be consumed per day, and adding cardio like walking for 30-60 minutes each day be any better if my sleep schedule is not good?
Any advice to lose the weight would be very appreciated, thank you for helping a lot of people!
Hi Luna, thank you for reading M&S! Going to be completely honest here. I can recommend any program, diet, supplements, or any trick that comes to mind: if sleep is off, it won't be effective. I would suggest getting some type of sleep schedule established and quickly. I know your job makes that complicated, and thank you for what you do by the way, but sleep is when recovery and improvement happens. Once you get that on track, what you have here could work, but even then I would start with 1800 calories instead of 1500. The nature of your work means you need the extra fuel, and even 300 calories can be a difference.
I’m fairly new to working out, but I also have a very physically demanding job working out in an Amazon warehouse. I’ve been borderline underweight for my height all my life, on top of now knowing I burn a lot of energy at my current job. I’m not looking to be a muscle builder, but I would like to gain some mass to at least be around the target weight for my height. What would you recommend I do to maximize my gains and to offset my physically demanding job? I’m basically considering my job my cardio for the week.
I get the work as cardio in your case, Michael. Makes sense.
The nutrition and how you eat is going to serve you more than the workouts. Check out this guide so you can make sure you're eating properly to compensate for the "cardio" as well as the training and recovery. That will suit you better right now than any workout I could recommend.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Thank you for the reply and recommended link. I’m implementing changes into my diet, as well as adding the recommended supplements. Additionally, I know that abs are secondarily worked in some of the exercises here…is that enough or should I be incorporating an ab day(or exercises) into this plan?
It should be enough, but you can add another day in for abs if you like. We have several great workouts to choose from at the link below.
https://www.muscleandstrength.com/workouts/abs
Hi can you tell the ideal weight of dumbbells because i am doing this in home gym and cannot rotate dumbbells
Hi Mohid, you should approach failure but complete the set without having to sacrifice form. If you have to cheat the weight up to finish, it is too heavy. If you can do more than two reps over the recommended rep range, it is too light.
I hope this helps!
Should you do this as a circuit or one exercise at a time?
Hey Timothy, doing them one at a time is best, but if you're advanced in lifting, you could challenge yourself to a circuit. It can be intense but worth it. If you're new to doing circuits, then I would suggest pairing them up in supersets first as a way to slowly level up.
I hope this helps!
Just graduated from the 3 day dumbbell workout and I'm loving this this! I was a little scared moving from 2-3 sets to 3-4 but the transition was not bad at all.
Thanks for this! I'm actually looking into getting resistance bands so I can properly do hamstring since my adjustable dumbbells aren't designed to do hamstring curls...
Glad you like it, Jason. The bands are a good call. They will serve you well!
I’m trying to lean bulk so I’m planning on starting this plan but wondering would a 20 minute jog after each of these days interfere with it at all? I started jogging a little bit ago so I’m not fast although it’s my favorite cardio at the moment. I want to prioritize gains I’m a 18 year old 5’4 female and I’m around 50 kg
Hi Ali, I think you would be fine. That amount of cardio is solid for health but shouldn't affect the gains. Keep us posted and check back in if you have more questions. Thanks for reading M&S!
I just started the program this week. Do you have a suggestion of how to track my workouts/progress? I can make a spreadsheet, but was wondering if there's a good free app or anything else that you recommend. Thanks in advance!
Hi Derek, thanks for reading M&S! I am old school and use notebook and pen. Spreadsheet is smart as well. I don't know of any apps but will leave this open for others to chime in!
It’s not free, but really affordable ($30 for a while year). The app I use is Strong. It’s stellar to track my strength training and integrates with Apple Health very well. I also use the free version of Cronometer to track protein and nutrient intake to support my strength training.
I'm overweight and I have trouble keeping up with the workout intensity and recovery if I try to cut at the same time. 90kg, 5'5'' i focus on fibre, protein and whole foods. I had tried to cut to 1900cals per day with the 3 day dumbell program but i wasn't able to keep up when I did that without injury. I probably eat about 2200 - 2400 now and see my strength improve week to week.
As I say i've moved to focusing on whole foods and getting enough protein and reducing treats, but is this the way? It seems hard to put on muscle and cut at the same time, so I am going the much slower route of body composition. I have noticed changes even from the 8 week dumbell program prior to this but its slow
Hi An, that is the way to go. Slow is steady, which means it is also more permanent. Stick with what you're doing now, and the rewards will come. I hope this helps.
Hello, Im 17, 176cm height and 61kg heavy. I was thinking about starting to workout. I never trained and i was wondering with what weight should i start doing this 4day plan. I was thinking 5kg since 6 is little much for me.
Hi Josip, if it is enough weight that allows you to do all the reps listed but still feels challenging, you have the right weight. If that is 5kg for you, then go with it and make it a goal to get strong enough to use 6 kg down the road. Since you're new to training, I suggest you focus more on how to lift correctly than what to lift. Form over weight every time. I hope this helps!
I came to this program after graduating from the 3 day dumbbell plan and now Im at week 12. The 4 day plan has been perfect for my schedule and I’ve experienced some wonderful results. I’d like to keep this plan going, but with a few substitute exercises to freshen it up. (For example bringing back wide flys and Zottman curls, to sub for pullovers and hammer curls, etc.) Is this a good plan? Thanks for all your content- it’s helped me gain a focus and discipline I’ve never had before.
Great plan, Adam! Go with it. Hope this helps, and I thank you for reading M&S!
I am a senior, and currently can't do lower body dumbbell exercises, but I would like to still do upper body dumbbell exercises-what would you recommend
Hi Hal, you can simply do the upper body workouts here and repeat them. They can still help you. Glad to read that you are finding ways to train in spite of not being able to train the lower body. Thanks for reading M&S!
What do you recommend to replace the chest supported dumbbell row on day 3? My “bench” is more like a step up bench and is wider and not as long as most benches so it doesnt work well for that exercise. Really like the program. Thanks!
Hi Aaron, a standard bent-over dumbbell row should work well here. You can do them with both arms at the same time like a barbell row or in the form of a one arm row. I hope this helps!
Without the cardio equipment the gym has, what do you recommend for a warm up?
Hi Lucy, walking and stretching are your best bet. I also suggested long holds at the bottom of squats for the hips and glutes. Finally, light sets of each exercise can serve you well.
Thanks, Roger!
I’m at the end of twelve weeks, but feel like I’m still making and seeing gains with this workout, should I still switch to something like the 5 day workout or is it ok to stay with this one a bit longer. Thanks!
Hey Will, if momentum is on your side and you like this one, then keep going. That 5-day plan will be there when you're ready. Thanks for reading M&S!
For exercises that target the right or left leg/arm at a time, for instance the Dumbell Split Squat, would you recommend 3 sets each side for a total of 6 sets for one exercise?
That is correct, Marco. Three sets for each leg or arm, depending on the exercise.
Hello,
Is it better to do the recommended sets of each exercise before moving on to the next exercise, or is it OK to do a set of each and cycle through?
Hi Jeff, it would usually be best to do all sets of each exercise before moving onto the next. However, if you feel you can handle the challenge, doing each exercise ina a row like a circuit is doable. If you try it, let us know how it goes. Thanks for reading M&S!
I haven’t got a calf raise bar nor anything suitable I can find to substitute. Is there an alternative exercise that gives similar results? I have yoga blocks to use for sitting calf raises but they aren’t stable for standing.
Hi, Neil. If you are able to get a long board that you can place your toes on with heels on the floor, this could work for calf raises. I used to have one, and I would stand on it while holding a dumbbell in one hand and the wall or doorjamb with the other. After I did one leg, I would switch sides. If you try that, I hope it helps.
Hi Roger, thanks for the tip. I’ve managed to rig something with some small weight plates that I can get away with for now, but may find something more long term at a later point. First week done, enjoying it.
Any (dumbbell) alternatives to suggest for the hamstring curls on day 2?
I've been doing hip thrusts instead. I realize stiff legged deadlifts would be more appropriate in targeting the hamstrings but both lower days already include those and I wasn't sure about adding even more.
Hey Matty, can you do elevated lunges? This would be you lifting the working leg forward onto an elevated surface to lunge? That would be a different movements you can do that targets glutes and hamstrings.
Greetings, apart from this weights programme, I also do karate twice a week and cycling 1-3 days/week at least until the weather is still relatively warm. As both these sports are heavier on the legs, is it ok, to do the weights 2x upper body + 1x lower body?
I believe this would work well, Andraz. As long as you recover properly, you should see solid results.
Thanks for reading M&S!
I am using Powerblocks. I do not believe the hamstring curls are going to be possible with this type of dumbbell. Any suggestions? I have a bench and one of those long bands you can use for pull up assistance and such. Maybe I can use that somehow?
Hi Andrew, you're right. Powerblocks won't serve you well. The bands could help. I anchor one end to the bottom of my squat rack, put the other around my ankle and do standing leg curls. Not optimal, but it beats nothing. If you have ankle weights, those could help as well.
Ive been going the 4 day dumbell workout for about 4 months now with increasing weights every session. Ive seen fantastic results, Thank you! I was wondering thought due to boring other life commitments I'm finding it very difficult to move onto the 5 day workout. Is it ok to keep doing the 4 days with increasing weight or will my body growe accustom to the exercises and not improve as much?