M&S: 4 Day Upper/Lower Dumbbell Workout Routine
This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 4 | 8–10 reps |
| 2 | Bench Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 4 | Pullover (Dumbbell) | 3 | 8–12 reps |
| 5 | Bicep Curl (Dumbbell) | 2 | 8–12 reps |
| 6 | Tricep Extension (Dumbbell) | 2 | 8–12 reps |
| 7 | Shrug (Dumbbell) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 8–10 reps |
| 2 | Stiff Leg Deadlift (Dumbbell) | 4 | 8–10 reps |
| 3 | Squat (Dumbbell) | 3 | 8–12 reps |
| 4 | Hamstring Curl | 3 | 8–12 reps |
| 5 | Standing Calf Raise | 3 | 8–12 reps |
| 6 | Plank | 3 | 20 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | One Arm Bent Over Row | 4 | 8–10 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps |
| 5 | Hammer Curl | 2 | 8–12 reps |
| 6 | Floor Press (Dumbbell) | 2 | 8–12 reps |
| 7 | Shrug (Dumbbell) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift (Dumbbell) | 4 | 8–10 reps |
| 2 | Reverse Lunge (Dumbbell) | 4 | 8–10 reps |
| 3 | Hip Thrust (Dumbbell) | 4 | 8–10 reps |
| 4 | Split Squat (Dumbbell) | 3 | 8–12 reps |
| 5 | Seated Calf Raise | 3 | 8–12 reps |
| 6 | Plank | 3 | 20 sec |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, M&S: 4 Day Upper/Lower Dumbbell Workout Routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
M&S: 4 Day Upper/Lower Dumbbell Workout Routine is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
M&S: 4 Day Upper/Lower Dumbbell Workout Routine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
