Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week4
- Time Per Workout30-60 minutes
- Equipment RequiredBodyweight
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Whether your gym is closed or a busy schedule has left you unable to go through your normal workout plan, it can be tough to come up with the motivation to exercise at home with limited equipment.
For example, you may have that one pair of light dumbbells that are collecting dust in your closet or garage. Yeah, you could do something with those for a pump, but it’s not like you can get a serious workout with those, right?!
Wrong!
They may not be heavy weights, but you can make the most of what you do have and push yourself through a workout that is more challenging than you think. As a matter of fact, this six-week program can help you achieve measurable and noticeable results!
Recommended: Need help losing fat? Take our Free Fat Loss Course
3 Benefits of Using Lighter Dumbbells
No, the light dumbbells won’t feel like a challenge in the beginning, but if you train correctly, those dumbbells will make you work harder than you expect. There are a few benefits to taking on a program like this.
1. Unilateral Training
You can focus on one side of your body at a time, and the other side can’t assist. So if you find yourself being weaker on one side than the other, start with that side on all unilateral exercises so you can help bring it up and balance out your strength.
2. Less Toll on the Joints
Your muscles will feel challenged as you go through this series of training sessions, but since the weight won’t be very heavy, your joints and tendons won’t feel nearly as much impact. So, this could serve as a recovery program even though you’re still training.
3. Muscular Endurance
Performing higher reps make your muscles work longer than you’re accustomed to, and that translates into a higher rate of endurance. You'll also burn a few extra calories as well.
Related: Unilateral Training: Building Muscle & Strength Without A Barbell
About the Program
This program will have four training days in your week. They are push, pull, legs and abs, and full-body. You can perform this routine in any way that your schedule allows, but this recommended split of two days on, one day off could be a solid option to consider.
The exercises here should be simple to follow for anyone that is familiar with training. If you’re new to the iron game, then check out the exercise section here on M&S for easy to follow instructions on how to perform these exercises effectively.
- Day 1 – Pull
- Day 2 – Legs and Abs
- Day 3 – Rest
- Day 4 – Push
- Day 5 – Full-Body
- Day 6 – Rest
- Day 7 – Rest
Keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight. So there is no rack or bench, no bands, and no other options like a pull-up bar or dip station. If you have those at your disposal, by all means, add other movements into this or make substitutions.
Pull Day
The focus here is going to be on the upper back (including the rear delts), biceps, and traps. Every dumbbell exercise is to be performed unilaterally. The reason why is because while one side is resting, the other is working. This will challenge your cardiovascular ability and minimize the overall training time. For unilateral exercises, the reps listed are the reps per side.
So let’s start with the first exercise, the one arm row, as an example. You can start with the side you feel needs help, and perform your first set. As soon as you finish, switch sides and perform the same number of reps. Your first side isn’t working after you switch, so that is your rest time for that side. Upon completion, switch back to the side you started with and immediately begin set number two. Continue following this training style with every unilateral exercise you do in this program.
As for the bodyweight movements, you get 30 seconds of rest in between. Use this time wisely to rest, sip your water or Intra-workout drink, and get back to work.
Pull Day Workout
| Exercise | Sets | Reps |
|---|---|---|
| One Arm Row | 5 | 30, 25, 20, 15, 10 |
| Bent-Over Rear Lateral Raise | 3 | 30, 20, 10 |
| One Arm Upright Row | 3 | 30, 20, 10 |
| Seated Dumbbell Curl | 3 | 20, 20, 20 |
| Hammer Curl | 3 | 20, 20, 20 |
| Single Arm Dumbbell Shrug | 3 | 30, 30, 30 |
Legs and Abs
The lower body and core can withstand a little more intensity, so this day is going to be a little more serious. That’s why it’s recommended that you take a day off after this one. If you need to take a breather after your sets here, you can rest for around a minute, but don’t waste time on your phone or sitting around. Make the time you commit to training count. The final exercise is for your lower back and is more of a stretch or isometric movement, but it will be of service after you do a workout like this.
Legs and Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| Split Squat | 3 | 30, 20, 10 |
| Single Stiff-Leg Deadlift | 3 | 30, 20, 10 |
| Walking Lunge | 3 | 30, 20, 10 |
| Seated Calf Raise | 3 | 30, 30, 30 |
| Weighted Crunch | 3 | 20, 20, 20 |
| Superman | 3 | 30 seconds |
Push Day
Now we shift our focus to the chest, shoulders, and triceps. If you don’t have a bench for the exercises you would normally do on one, use your floor. The range of motion won’t be as profound, but it can still be effective for the primary muscles being targeted.
Remember to follow the same principle for this workout as you did for your pull session. One side rests while the other works. If you are on a time crunch and must be done quickly, then go ahead and perform both sides simultaneously with 30 seconds rest in between sets.
Push Day Workout
| Exercise | Sets | Reps |
|---|---|---|
| Floor Dumbbell Press | 5 | 30, 25, 20, 15, 10 |
| Floor Dumbbell Fly | 3 | 30, 20, 10 |
| Lateral Raise | 3 | 30, 20, 10 |
| One Arm Overhead Extension | 3 | 20, 20, 20 |
| One Arm Kickback | 3 | 20, 20, 20 |
| Close Grip Push Up | 3 | 20, 20, 20 |
Full-Body Day
This isn’t only a workout to train the entire body – it’s a cardio workout as well. Your goal is to get your heart rate up, sweat, and feel like you did serious work.
Instead of performing a rep range target, you will perform as many reps as possible (AMRAP) within a time limit. The amount of time you work is the amount of time you rest when you finish. So if your set calls for 60 seconds of exercise, rest for 60 seconds when you finish. 30 seconds of work calls for a 30-second break.
You will start with the lower body and work your way up. There is no more unilateral work here either. Work both sides at the same time. Beginners should complete one cycle of this workout to start with. If you consider yourself an intermediate trainer, then go for two rounds. Longtime training veterans could push themselves to do three if they feel the need.
Full-Body Workout
| Exercise | Sets | Working Time | Rest |
|---|---|---|---|
| Dumbbell Standing Calf Raise | 1 | 60 seconds | 60 seconds |
| Stiff-Leg Deadlift | 1 | 30 seconds | 30 seconds |
| Bodyweight Squat Jumps | 1 | 60 seconds | 60 seconds |
| Lying Leg Raise | 1 | 30 seconds | 30 seconds |
| Plank | 1 | 60 seconds | 60 seconds |
| Dumbbell Pullover | 1 | 30 seconds | 30 seconds |
| Push Up | 1 | 60 seconds | 60 seconds |
| Arnold Press | 1 | 30 seconds | 30 seconds |
| Dumbbell Curl | 1 | 60 seconds | 60 seconds |
How to Progress Further
If you finish this program and need a way to challenge yourself further, then you have a few options to consider.
Slower Rep Speed - Instead of performing the reps as you normally would, concentrate on longer negatives and contractions at the top. This could cause your muscles to fatigue faster.
Less Rest – Try to cut down the rest time on some exercises. If you have been resting for one minute, shoot for 45-second breaks. You may be surprised how much a quarter of a minute could make a difference.
Flex in Between Sets – When you finish a set, take a few seconds to contract and flex that muscle group. Perform a bodybuilding pose and squeeze the muscles as hard as you can before taking your break.
Related: How to Change Your Workout Program for Non-Stop Gains
Conclusion
You won’t always have optimum preferences when it comes to training, but that doesn’t mean you can’t make the best out of your available options. Even with a pair of light dumbbells and your bodyweight, you can make gains and see improvements. A workout like this can serve its purpose until you are able to resume your normal training life.
136 Comments
is this workout applicable for a skinny fat body and can rest between each sets be more than 30 seconds ??
Yes and yes, Paul. You can take rest up to 90 seconds if needed. Just keep in mind that the extra rest will extend the time you are training. I hope this helps!
I like the looks of this workout and I am about to start it. Question- Am I allowed to use barbells instead of dumbbells for some of these excercises?
Hi Brian, you sure can. If you have access to a barbell, I highly recommend incorporating it. These were made for people with limited options, but the more the better. I hope this helps!
Thank you for this workout.I've been doing this workout in
three months and a half now.Its been effective and i started
with 4kg dumbbell, then 6kg, now im lifting 8kg dumbbell. I
have a question, can i do this for a year and when the weight is too light to me now i can just add another weight?
is it effective this way?
Hi Alfernee, glad you are seeing progress with this one. I would recommend at least changing the exercises order periodically to keep the workouts interesting. You need to train the muscles from different angles to see continued results. That said, if this is helping you stay consistent, ride it out as long as you still see positive changes.
Im skinny fat and diabetic i have completed full body workout plan for 8 weeks and now im starting upper lower workout plan . So my question is these fat lose program is for whom
They can be for any individual that wants to lose fat that can train. The nutrition is going to be more important than the training, especially in your case since you are diabetic.
So for skinny fat guy like me upper lower workout works for me
Correct.
Thank you sir appreciated for ur reply 1 more question by doing these workout i can gain muscle so should i do cardio with it like walking or jogging or intense cardio for belly fat burn
I would actually suggesting alternating between the two. On days you feel like you have the energy, go more intense. On days you think anything would be nothing, just walk.
I have a dial dumbell set that goes up to 55 lbs. Where is a good range to start? And when should I up the weight?
Hi Rodney, I suggest start light. For some people, that number may be different than others. But you should be able to hit the target reps without issue. As for upping the weight, when it no longer feels like a challenge, go up.
Can i do this program for 1 year?
What weight is this program required?
Im using a 4kg dumbbell right now
Hi there, you could do the program for a while, but I don't think it would serve you well to do it for a year. You would almost certainly need more than 4kg dumbbells if you were to try it for that long. Eventually, the muscles will need more resistance to work with.
Can I cardio during this program or cardio is not good for this program
Hi Yu, you can absolutely do cardio on this program. If possible, do it separate from the workouts but if you must do both in one session, do weights first, then cardio. What kind of cardio did you have in mind?
Thanks for reading M&S!
Thank you for this amazing program.
My question is: how can I make this program for intermediate or advanced level?
Thank you once again.
Hi Mohammed, you can do this in two ways.
1. By adding intensity boosters like rest-pause sets or drop sets at the end of each exercise so you have to work harder.
2. Pair them up and do supersets. If you want to go full advanced, then perform both sides at the same time and group them all into one giant circuit. Rest for three minutes and repeat.
Hi Roger. Thank you for supplying us with free workouts. I am at a healthy weight range so my goal now is to build some muscle. I am eating at maintenance at the moment and will go into a slight surplus soon. My joints cant handle heavy lifting anymore so would this workout align with my goal of building muscle.
Hi Debbie, thanks for the kind words and for reading M&S.
This workout would help you. In your case, I would advise you use lighter weights but a slower rep tempo so you can achieve similar stimulus without impacting the joints as much. Use whatever resistance you feel comfortable with, and do three second negatives, one second pause, then lift.
Hope this helps!
Hi. I really like this training program, thank you for your great work. I noticed that it is a workout for fat loss. Can I use it to build muscle tissue? Even if it will not be a huge increase in muscle tissue. I am using 7.5 kg dumbbells.
Hi Kamil, as long as your nutrition and recovery are focused on muscle building, this program will still help you. Keep us posted if you try it and feel free to come on back if you have questions along the way! Thanks for reading M&S!
Done! Real change
So other than the short rest between bodyweight exercises are there no rest periods between the regular sets? So in other words this is intended to be done as one continual set to have a more cardio effect?
Hi Tyson,on the regular workouts you can rest between sets. Take the time you need up to two minutes.
I have a question on Pull Day. Do we do all of them unilateral even if it doesn’t say 1 arm?
You don't have to, Kami. If it saves time for you to work both arms simultaneously, then feel free to.
How many times should I do each workout? Around 3?
Hi Derin, you do each workout once a week. There is a split schedule in the article for you to use if you like.
is there a youtube playlist for each day of the 4 Day Dumbbell and Bodyweight Fat Loss Workout
Afraid not.
Hi Roger thank you so much for this plan. I like doing HIIT workouts instead of low intensity cardio. I also do Pilates classes 1-2x a week. Is there a way I could incorporate these workouts in this plan without hindering fat loss?
Do them either separate from the other workouts, or do weight work first, then the others if your schedule allows it. I think you would still be able to achieve fat loss this way.
What weight dumbell should I use I can't seem to find the weight anywhere
No recommended weights because everyone's strength levels are different. Find what allows you to complete the reps with proper form and adjust accordingly.
Can i do runs as well to lose more weight.
Sure can, Donny.
Hi there! I am 6ft, I weigh roughly 320-340lbs. I am good with lifting weights but I worry that I may to too heavy from some of the leg exercises(the ones that involve squatting and lunges)I like the look of this workout, but I am wondering if it is the workout for me? I should I just be doing anything I like the look of to get me working out.
I am just looking to lose my belly fat and hopefully tone up a bit afterwards.
I think the squats and lunges would actually serve you well, Tom. The effort it takes to do those can help you burn calories as well as train the legs effectively. Nonetheless, we do have other options for you to consider.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
You could also do these exercises initially with just your bodyweight. Then in weeks 2 add 5lb dumbbells and so forth. There's a lot to be said for just 'bodyweight' for a lot of exercises, so don't let that be a deterrent for you - just easy does it and work up.
I am overweight, and my main objective is to burn fat. However, I cannot complete a push up, and I have trouble with single leg deadlift and walking lunge because of my weight and balance. Is there good replacement for those exercises?
You can do partial pushups going halfway down and up until you get stronger with them. If you need to do bodyweight squats or lunges while holding onto a chair or table, it beats not doing them at all. As long as you're moving and making the muscles work, you're going in the right direction. Keep us posted on your progress.
I totally agree - start with bodyweight. If you struggle with 1 pushup as an example, you could leverage the rest/pause approach where you do 1 pushup, rest 1-2 seconds, do a 2nd pushup and so forth. It'll take longer to complete the set and entire exercise program for the day, but it'll be better for you in the end.
Hi,
I am currently on week 6. My weight has remained the same but I have lost 3% of body fat, which is exciting. I notice I'm slowly getting more toned.
I'm wondering if I could continue to use this split but introduce progressive overload each week? to keep my body challenged. If you recommend changing my workout entirely I'm wondering why that is - I've heard it's best to do the same exercises each week, but perhaps your body adapts to that routine over time?
Ultimately I was looking for something I could do consistently for a long period of time and this work out feels realistic for me. But I'm not sure if it's a bad idea to keep using this schedule. I walk a lot but I was also thinking I could be more consistent with cardio after each circuit in the next two months as an add on. Curious what your thoughts are.
Thanks for any advice!
Sure you can! You can change the program if you like, and we got plenty of options here on M&S, but introducing PO can definitely keep the routine from getting boring and provides new opportunities to improve. If this is working for you, run it as long as you like!
This program was introduced in 2020 and I continue to use it (and I'm more of an advanced lifter) at the end of my building phase programs as it's absolutely perfect for a cutting/pre-contest phase paired with a great diet.
I always use progressive overload principals to any program to prevent muscle memory of doing the same exercises/weights/reps.
I honestly can't say enough good things about this program that Roger put together!
That means the world to me, Dave! Thank you so much and we appreciate you reading M&S!
Hi - total beginner here. How do you recommend choosing a suitable starting weight for this workout? Thanks!