Transform your strength training with this 12-week, 4-day Upper/Lower Dumbbell Workout Routine. Each session is designed to target major muscle groups with a balanced mix of compound and isolation exercises, ensuring you build strength and muscle effectively. With a focus on dumbbell movements, you'll enhance your stability and coordination while maximizing your gains. Perfect for all fitness levels, this program will keep you motivated and challenged as you progress week by week. Get ready to elevate your training and achieve your fitness goals!

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

M&S: 4 Day Upper/Lower Dumbbell 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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