Unlock your strength potential with this 8-week, 4-day Push/Pull/Legs/Arms program designed for dedicated lifters. Each session targets major muscle groups through a carefully structured routine that emphasizes compound and isolation movements, ensuring balanced development and maximum muscle engagement. With a focus on dumbbell exercises, you'll enhance your strength, build muscle, and improve your overall physique. Get ready to push your limits and transform your training!

4 day push/pull/legs/arms split with the goal of gaining size in a home gym.

4 Day Push/Pull/Legs/Arms

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher

Tricep Extension (Dumbbell)

Push

Pull-Up (Bodyweight)

Chest Supported Row (Dumbbell)

Pullover (Dumbbell)

Upright Row (Dumbbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Pull

Bulgarian Split Squat (Dumbbell)

Sissy Squat

Romanian Deadlift (Dumbbell)

Nordic Curl

Single Leg Calf Raise

Decline Crunch (Weighted)

Legs

Seated Shoulder Press (Dumbbell)

Chin-Up (Bodyweight)

Preacher Curl (Dumbbell)

Ring Dip

Shoulders/Arms

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