Classic Dumbbell 4 Day Upper/Lower

This program is a classic Upper/Lower split designed for muscle growth using classic movements. This program is great for users who prefer to train with dumbbells only.

Focus on progressive overload by increasing weight/reps over time. This is the best way to ensure you're making progress.

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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

Bench Press (Dumbbell)

Pullover (Dumbbell)

Seated Shoulder Press (Dumbbell)

Dumbbell Row

Overhead Tricep Extension (Dumbbell)

Bicep Curl (Dumbbell)

Upper A

Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Seated Calf Raise

Abs Crunch (Weighted)

Lower

Upper B

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