logo
BoostcampPNG

M&S: 4 Day Upper/Lower Dumbbell Workout Routine

by Derek M.

Program Description

The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake. Written By: Josh England February 7th, 2018 Updated: April 12th, 2021 https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 18, 2025 01:36
  • Last Edited
    Jul 23, 2025 09:57

Summary

Transform your strength training with the M&S: 4 Day Upper/Lower Dumbbell Workout Routine. Over 12 weeks, this program focuses on building muscle and enhancing endurance through targeted upper and lower body workouts, utilizing just dumbbells. With four sessions each week, you'll engage in a variety of exercises designed to sculpt your physique and boost your overall fitness. Perfect for lifters of all levels, this routine emphasizes proper form and progressive overload to help you achieve your strength goals. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Glutes
12.5%
Upper Back
9.5%
Quadriceps
9.4%
Abs
8.1%
Lats
7.5%
Chest
6.8%
Triceps
6.2%
Front Delts
5.8%
Lower Back
4.9%
Biceps
4.9%
Middle Delts
4.4%
Calves
3.8%
Adductors
2.3%
Forearms
0.5%
Rear Delts
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
-
7
Shrug (Dumbbell)
2 Sets
12-15 Reps
-
Day 2
1
Goblet Squat
4 Sets
8-10 Reps
-
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
3
Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Hamstring Curl
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Plank
3 Sets
20 secs
-
Day 3
1
One Arm Bent Over Row
4 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl
2 Sets
8-12 Reps
-
6
Floor Press (Dumbbell)
2 Sets
8-12 Reps
-
7
Shrug (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
2
Reverse Lunge (Dumbbell)
4 Sets
8-10 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
8-10 Reps
-
4
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Plank
3 Sets
20 secs
-