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

Transform your strength training routine with this comprehensive 12-week program designed for all fitness levels. The M&S: 4 Day Upper/Lower Dumbbell Workout Routine focuses on balanced development, combining upper and lower body workouts four days a week. Each session includes targeted exercises like dumbbell rows, goblet squats, and bench presses, ensuring you build muscle effectively using just dumbbells. Get ready to enhance your strength, improve your physique, and achieve your fitness goals with this structured and progressive plan!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bent Over Row (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

Shrug (Dumbbell)

Dumbbell Upper Body Workout

Goblet Squat

Stiff Leg Deadlift (Dumbbell)

Squat (Dumbbell)

Hamstring Curl

Standing Calf Raise

Plank

Dumbbell Lower Body Workout

One Arm Bent Over Row

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hammer Curl

Floor Press (Dumbbell)

Reverse Lunge (Dumbbell)

Hip Thrust (Dumbbell)

Split Squat (Dumbbell)

Seated Calf Raise

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