Intermediate Upper/Lower Dumbbell, 4 days
This four-day program alternates upper and lower body days, training each twice a week. Add reps within each range before adding weight, and rest 90 seconds between sets.
- Level
- Intermediate
- Goal
- Build muscle
- Days per week
- 4 days/week
- Duration
- 12 weeks
- Equipment
- Dumbbells
Week at a glance
Upper Body A
An upper body workout that opens with horizontal pressing and vertical pulling – the chest, back, shoulders, and arms. Without a pull-up bar, swap the pull-up for a dumbbell pullover.
7 exercises- Dumbbell Bench Press4 sets × 6–10 reps2 warm-up setsRest 1:30
No bench at home – do the dumbbell floor press instead; the shorter range spares the shoulders and needs only floor space.
- Pull-Up3 sets × 5–10 repsRest 1:30
Start from a dead hang and pull your chin over the bar; use the assisted pull-up, a band, or slow negatives until strict reps come.
- Incline Dumbbell Bench Press3 sets × 8–12 repsRest 1:30
Set the bench between thirty and forty-five degrees and lower to the upper chest without flaring the elbows.
- Chest-Supported Dumbbell Row3 sets × 10–15 repsRest 1:30
Set the bench to a low incline, let the arms hang, and pull the dumbbells to your hips without lifting the chest off.
- Dumbbell Lateral Raise3 sets × 12–20 repsRest 1:30
Raise your arms out to the sides with a slight elbow bend, only to shoulder height – no shrugging, no swinging.
- Dumbbell Hammer Curl3 sets × 10–15 repsRest 1:30
Keep a thumbs-up grip and your elbows pinned to your sides; curl without swinging the torso.
- Overhead Dumbbell Triceps Extension3 sets × 10–15 repsRest 1:30
Keep the elbows close to your head and lower behind your neck until you feel the stretch, then press to lockout.
Lower Body A
A squat-focused lower body workout: quads, glutes, hamstrings, calves, and core.
6 exercises- Goblet Squat4 sets × 8–12 reps2 warm-up setsRest 1:30
Hold the weight tight against your chest, elbows down, and squat between your heels as deep as your form allows.
- Dumbbell Romanian Deadlift4 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Bulgarian Split Squat6 sets × 8–12 reps3 per sideRest 1:30
Set your back foot on a bench a full stride behind you and keep the front shin close to vertical.
- Dumbbell Hip Thrust3 sets × 10–15 repsRest 1:30
Rest your upper back on a bench and the dumbbell across your hips, and drive up until thighs and torso form one line.
- Dumbbell Standing Calf Raise4 sets × 12–20 repsRest 1:30
Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.
- Plank3 sets × 45 secRest 1:30
Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.
Upper Body B
An upper body workout that opens with vertical pressing and horizontal pulling: the shoulders, back, chest, and arms. Without a pull-up bar, swap the chin-up for a bent-over dumbbell row.
7 exercises- Standing Dumbbell Overhead Press4 sets × 6–10 reps2 warm-up setsRest 1:30
Brace your glutes and abs so the ribs stay down, and press to a full lockout overhead without leaning back.
- One-Arm Dumbbell Row6 sets × 8–12 reps3 per sideRest 1:30
Brace your free hand on a bench or a chair, keep the back flat, and pull the dumbbell to your hip.
- Neutral-Grip Dumbbell Bench Press3 sets × 8–12 repsRest 1:30
Keep your palms facing each other and the elbows tucked about forty-five degrees; touch the dumbbells lightly to your chest.
- Chin-Up3 sets × 5–10 repsRest 1:30
Grip at shoulder width with your palms facing you; use a band or slow negatives until strict reps come.
- Dumbbell Rear Delt Fly3 sets × 12–20 repsRest 1:30
Sweep the arms out wide with a slight elbow bend and let the rear delts, not the traps, do the work.
- Incline Dumbbell Curl3 sets × 10–15 repsRest 1:30
Set the bench to about forty-five degrees and let the arms hang behind you; curl without moving the upper arms.
- Dumbbell Skullcrusher3 sets × 10–15 repsRest 1:30
Lower the weight toward your forehead with the upper arms vertical and still – only the forearms move, and the elbows stay in.
Lower Body B
A hinge-focused lower body workout: hamstrings, glutes, quads, calves, and core. The split squat here keeps the back foot on the floor, unlike the Bulgarian split squat.
6 exercises- Dumbbell Deadlift4 sets × 6–10 reps2 warm-up setsRest 1:30
Hold the dumbbells at your sides, hinge with a flat back, and stand up by driving the hips forward.
- Dumbbell Split Squat6 sets × 8–12 reps3 per sideRest 1:30
Both feet stay on the floor a stride apart; drop the back knee straight down and drive through the front heel.
- Single-Leg Dumbbell Romanian Deadlift6 sets × 8–12 reps3 per sideRest 1:30
Hinge on one leg with a soft knee, reaching the free leg back for balance; keep the hips square to the floor.
- Nordic Hamstring Curl3 sets × 3–5 repsRest 1:30
Hook your heels under a heavy sofa or a partner's hands and lower as slowly as you can; push back up with your hands.
- Single-Leg Dumbbell Calf Raise6 sets × 10–15 reps3 per sideRest 1:30
Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.
- Hanging Leg Raise3 sets × 8–15 repsRest 1:30
Hang without swinging and raise your legs with control; bend the knees if straight legs are too hard.
