4-Day Dumbbell Only Program

No gym? No problem. This Upper/Lower split uses only a pair of dumbbells and an adjustable bench. Focus on high intensity, slow eccentrics, and perfect form to stimulate growth with lighter loads.

The Schedule

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest
• Thursday: Upper Body
• Friday: Lower Body
• Weekend: Rest

The Workouts

Upper Body

• Dumbbell Floor Press (or Bench Press): 4 sets x 8-12 reps
• Single Arm Dumbbell Row: 4 sets x 10-12 reps
• Dumbbell Shoulder Press: 3 sets x 10-12 reps
• Dumbbell Lateral Raises: 3 sets x 12-15 reps
• Dumbbell Pullover: 3 sets x 12-15 reps
• Dumbbell Bicep Curls: 3 sets x 12-15 reps
• Dumbbell Tricep Extension: 3 sets x 12-15 reps

Lower Body

• Goblet Squats: 4 sets x 10-15 reps
• Dumbbell Romanian Deadlift: 4 sets x 10-12 reps
• Dumbbell Lunges: 3 sets x 10-12 reps per leg
• Dumbbell Step-ups: 3 sets x 10-12 reps per leg
• Single Leg Calf Raises (holding DB): 4 sets x 15-20 reps
• Weighted Crunch (holding DB): 3 sets x 15-20 reps