Muscle & Strength 4 Day Upper/Lower Dumbbell Only

The following workout is for those who only have access to a set of dumbbells.

It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.

This workout can be performed as a full workout routine for up to 12 weeks.

After 12 weeks you may want to consider altering the volume, weight you use (i.e. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use.

The program calls for you to work out 4 days per week. What days you decide to workout is completely up to you. With that being said, it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts.

An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three.

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.

Rest periods for this workout program should be limited to 30-60 seconds.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bent Over Row (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Barbell)

Shrug (Dumbbell)

Goblet Squat

Stiff Leg Deadlift (Dumbbell)

Plie Squat

Hamstring Curl

Standing Calf Raise

Plank

One Arm Bent Over Row

Standing Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hammer Curl (Dumbbell)

Floor Press (Dumbbell)

Lunge (Dumbbell)

Hip Thrust (Dumbbell)

Split Squat (Dumbbell)

Seated Calf Raise

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