4 Day Dumbbell Workout Plan (with PDF)

A gym is definitely a great place to chase your fitness goals. But that doesn’t mean you necessarily have to hit the gym to build a strong, attractive physique.

With the right mindset, you too can start off your fitness journey from the comfort of your home. No, we aren’t talking about those online yoga and workout classes. You can, in fact, do weight training at home, using only dumbbells.

There are a number of dumbbell only workouts that can together target all of your key muscle groups. And in this article, we will be introducing to you a 4 day dumbbell workout routine that you can do from your home.

The 4 day routine, or the upper lower body dumbbell routine, as you should know, will need you to do 4 days of weight training a week.

Read along, go through the workout plan in detail!

4 Day Dumbbell Workout Principles

4 Day Upper Lower Dumbbell Workout Plan

The principle behind an upper lower split dumbbell workout is quite simple. You will be training all of your upper body one day, and your lower body the next day, or vice versa.

Here, in the workout routine that we suggest, you will be repeating this schedule twice a week. That is, two days per week for your upper body and two days for your lower body, thus making it a 4 day workout program.

However, you will not be repeating the exact exercises twice a week. Instead, you will be doing a variety of them.

That means, you will be doing one set of exercises on your first upper body day of the week. But on the second upper body day, you will be doing an almost new set of exercises.

Now, coming back to dumbbell-only workouts at home, there are some excellent workouts that you can do using only dumbbells and basic body weight. Using our dumbbell only workout plan, you will be training as effectively as if you were hitting a commercial gym!

4 Day Upper Lower Dumbbell Workout Schedule

In this 4 day split dumbbell workout, you will be working out 4 times a week, training all key muscle groups Twice a week. Between two cycles, you can take one rest day. And after you train all key muscle groups twice, take a break on weekends as well!

Here is how the upper/lower split dumbbell workout looks like:

  1. Day 1– Upper
  2. Day 2– Lower
  3. Day 3– Rest
  4. Day 4– Upper
  5. Day 5– Lower
  6. Day 6– Rest
  7. Day 7– Rest

4 Day Dumbbell Workout Routine

Be it your chest, back, shoulders, arms, abs, or your legs, all key muscle groups can be trained using only dumbbells. In addition to those dumbbell only workouts, you can also consider doing basic bodyweight exercises like pushups, pull-ups, and squats.

But that’s optional, because our 4 day dumbbell workout schedule is made of workouts using no more equipment than dumbbells. And needless to say, these exercises are more than enough to give you the results.

Here is the list of exercises that you can do in your dumbbell workout plan:

4 Day Dumbbell Workout Routine

 

Day 1: Upper A

  • Dumbbell Bench Press: 3 sets x 15 reps
  • Incline Dumbbell Bench Press: 3 sets x 15 reps
  • Incline Dumbbell Lying Row: 3 sets x 15 reps
  • Dumbbell Row: 3 sets x 15 reps
  • Arnold Press: 3 sets x 15 reps
  • Leaning Dumbbell Lateral Raises: 3 sets x 15 reps
  • Dumbbell Bicep Curl: 3 sets x 15 reps
  • Single Arm Tricep Extensions: 3 sets x 15 reps
  • Lying Leg Raise: 4 sets x 10 rep

Day 2: Lower A

  • Dumbbell Front Squat: 4 sets x 10 rep
  • Dumbbell Deadlift: 4 sets x 8 rep
  • Dumbbell Lunges: 3 sets x 10 reps
  • Dumbbell Hip Thrust: 4 sets x 10 reps
  • Dumbbell Calf Raises: 4 sets x 15 reps

Day 3: Rest

Day 4: Upper B

  • Dumbbell Bench Press: 3 sets x 15 reps
  • Decline Dumbbell Bench Press: 3 sets x 15 reps
  • One Arm Dumbbell Row: 3 sets x 15 reps
  • Dumbbell Pullover: 3 sets x 15 reps
  • Dumbbell Military Press: 3 sets x 15 reps
  • Dumbbell Front/Rear Delt Raise: 3 sets x 15 reps
  • Incline Bench Preacher Curl: 3 sets x 15 reps
  • Dumbbell Skull Crushers: 3 sets x 15 reps
  • V-Ups: 4 sets x 10 rep

Day 5: Lower B

  • Goblet Squat: 4 sets x 10 rep
  • Bulgarian Split Squat: 3 sets x 10 reps
  • Dumbbell Step-Ups: 3 sets x 10 reps
  • Dumbbell Hip Thrust: 4 sets x 10 reps
  • Dumbbell Calf Raises: 4 sets x 15 reps

Day 6: Rest

Day 7: Rest

Don’t miss:

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In addition to doing these exercises, you can also consider adding some cardio workouts to your workout plan. That way, you can ensure better heart health and stamina along with aid in burning off excess fat in your body.

Exercises that you can include in your workout plan include outdoor running, cycling, swimming, etc. But if you would like to do that at home as well, consider doing workouts like HIIT (High Intensity Interval Training).

4 Day Dumbbell Workout Plan PDF

Now you have a list of exercises that you can do in your upper lower dumbbell split routine. But what about having the entire workout routine as a printable pdf?

That would be more comfortable; you can either download the pdf or even better, take a printout and paste it on your home gym wall!

Click the below button to download the printable 4 day dumbbell workout plan:

 

 

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Wrapping Up

Finding a perfect workout routine is cool, but it isn’t the hardest part. The hardest part is how well you follow it without fail.

Our 4 day split dumbbell workout is a proven combination of the best exercises for all your muscle groups. Follow it without fail, and with determination.

Also, couple your workout program with a good diet if you want to see results. Without a proper diet, you won’t get the result no matter how well you train your muscles!