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    4 day dumbbell workout plan. This workout routine is a 3 day workout routine.

    4 day dumbbell workout plan What you need: A barbell with plates, a bench, dumbbells, and a sturdy surface for planks. Bench Press (4 Jan 19, 2022 · This 4-day total body workout routine comprises two sessions for muscle-building and one each for strength and endurance. This is how your weekly training split may look. fitness Mar 6, 2025 · In this article, we'll break down a straightforward yet highly effective 4-day dumbbell-only workout routine. Dumbbells are very versatile pieces to have in your training toolkit. You can start off your dumbbell routine with Chest Day followed by Jul 18, 2023 · After you've finished this workout program, move on to this 5 day dumbbell only workout program for women. Body part splits. 4 Day TUT (Time Under Tension) Workout Plan. Jan 21, 2025 · The 4-day dumbbell workout split is a challenging but well-structured plan that provides significant rewards. 1. Here’s the theory behind your four-week dumbbell workout plan. In the 6 day split dumbbell workout plan which we are going to discuss, you will be following the push, pull, leg approach, dedicating two days a week for each kind of training. Apr 12, 2021 · This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! See full list on drworkout. 3 GZCL Jacked and Tan 2. Dumbbell Workout 3: Push. Beginner and intermediate bodybuilders would not benefit from this full body workout Jul 17, 2023 · 4 Day Calisthenics Routine: 10 Pushups, 10 Squats, 5 Dips, 5 Pull-ups, 5 Lunges/leg, 5 Hanging knee raises, 5 Superman pull x repeat three times Skip to content Free Workout Plans This 5-day dumbbell-only workout plan is your personalized roadmap to achieving that sculpted, hourglass figure you desire. Perfect for daily gym-goers. I really like this split, which mixes upper/lower and push-pull legs. Seated/Incline Dumbbell Curl 4x20 and Drag Curl 4x20 - No rest between exercises. The following plan will help you build muscle, lose fat, and increase your endurance in under an hour. 5 PHUL 4 Day Workout Split; 3. 5 Day Mix Workout Mar 12, 2022 · List of exercises you can use in this 4 days workout plan: The Ultimate Barbell Exercises List by Muscle Group; List of Dumbbell Exercises for Each Muscle; 30+ Best Smith Machine Exercises of All Time; The Ultimate List of Cable Machine Exercises; Download The 4 Day Workout Plan PDF Jan 15, 2025 · 5 Day Dumbbell Only Bro Split Routine: Day 1 - Chest, Day 2 - Legs, Day 3 - Back, Day 4 - Shoulder, Day 5 - Arms, 2 days off during the week. These workouts are scalable for all levels, and can be done with light and heavy dumbbells. Day 3: Upper body and shoulders. Dumbbell Bicep Curls: 4 sets of 8-10 reps. Each one orients the pushing direction in a way that targets the regions of the pec major. Download the workout plan PDF with daily workout videos on YouTube. but just wondering what gains i can expect from this plan. Our 5-Day No Bench Dumbbell Workout at Home is more than a simple fitness routine; it supports your strength training goals and promotes your overall well-being. We’ve also included cable flyes for good measure. Read on. You may also want an exercise mat for comfort. With all that out of the way, here’s what the 4-day push-pull workout routine looks like. org Dec 16, 2024 · 4-Day Split Dumbbell Workout. Oct 7, 2024 · These workouts will take about 30-40 minutes max and all you need are some dumbbells, a bench (or chair, ottoman, cooler, etc. After you work one part of the body it has chance Sep 17, 2023 · 4 Day Push Pull Workout. It is a intermediate level plan to achieve bulking fitness goals. This workout routine is a 3 day workout routine. Low Incline Dumbbell Hybrid 4-Day Dumbbell Workout Split. Apr 17, 2021 · 4-Day Split Dumbbell Workout Routine: Day 1: Chest, Shoulder, Triceps, Day 2: Thighs & Calves, Day 3: Back, Biceps, Rear Delt, Day 4: Leg and Abs Oct 18, 2023 · So, you’ve completed the 3 day full body dumbbell only workout? AND you’ve completed the 4 day upper/lower dumbbell only workout as a form of progression? Well, you’ve asked for it and today I’m bringing you the next step in our dumbbell only workout series. Jan 4, 2024 · 30 Minute Dumbbell Workout Plan for 30 Days - Day 1 – Chest and Biceps Day 2 – Quads and Abs Day 3 – Back and Triceps Day 4 – Hamstring, Glutes, Calf and Abs Day 5 – Shoulder and Cardio Day 6 – OFF Repeat Cycle Workout routine created by ali aziz » Online Workout Planner. It can be tailored to beginner, intermediate, or advanced lifters, and modified based on your unique fitness goals and experience. People found out that they could actually get a good workout without a myriad of machines and barbells. So, regardless of your goal, there is a dumbbell workout for you! Table of Contents. In this 4 day split by Shaun, you will add more weight to the bar each weight on heavy lifts, and pack on muscle mass. You can go with moderate resistance for hypertrophy and to improve the shape of the muscles Of all the training programs I’ve used over the years, the upper lower split is one of my favorites. Let’s cut through the complexity and get back to what works. Don’t want to go the gym? That’s okay, too. Day 2: Active rest day. Boost fitness with the Dumbbell 4 Day Split. Squat 3 sets x 5-8 reps; Bench Press 3 sets x 5-8 reps; Leg Press 3 sets x 10-15 reps; Incline Dumbbell Press 3 sets x 10-15 reps; Dumbbell Shoulder Press 3 sets x 8-12 reps workouts/4-day-maximum-mass-workout 4 DAY MAXIMUM MASS WORKOUT A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. ) and your own body weight! Can’t fit in all 4 workouts? Feel free to skip the cardio/core or the full body day. You can throw in some ab work at the end of each pull workout. Push Day Workout Exercise Sets Reps Floor Dumbbell Press 5 30, 25, 20, 15, 10 Floor Dumbbell Fly 3 30, 20, 10 4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT May 14, 2024 · 4-Day Dumbbell Workout Plan. . And if you work out in the gym, you can download the Best Upper Lower Split Workout Routine. Combining strength, endurance, and hypertrophy workouts will torch many calories, bolster muscles and joints, increase lean mass, and decrease fat percentage. The Dumbbell Full Body Routine (4-days) routine by goalkeeper23 is a 6 day workout plan. Oct 24, 2022 · I’ve also created an ultimate 72-day dumbbell workout plan for all fitness enthusiats. It’s designed for one thing: maximum results. Monday: Upper Body Dumbbell Workout 1; Tuesday: Lower Body Dumbbell Workout 2; Wednesday: Mobility Aug 15, 2024 · If you’ve been working through the 3 Day Total-Body Dumbbell Workout for a few months now, you’re probably looking for a new and different way to progress. Monday – Workout 1: Chest Tuesday – Workout 2: Back Wednesday – Rest Day Thursday – Workout 3: Legs Friday – Workout 4: Shoulders & Arms Saturday – Rest Day Sunday – Rest Day Repeat… Dec 4, 2021 · Day 4 – Pull Workouts Workout Reps Muscle Dumbbell RDL 15 x 2 Hamstring One-arm DB Rowing 15 x 2 Back Dumbbell Upright Row 10 x 2 Back, Shoulder Dumbbell Pullover 15 x 2 Back, Chest Find and save ideas about 4 day dumbbell workout plan on Pinterest. 4 Day Dumbbell Workout Routine. Nov 18, 2021 · 6 Day Dumbbell Workout Plan: Day 1 - Chest, Triceps, & Delts, Day 2 - Back, Biceps, & Core, Day 3 - Legs, Day 4 - Chest, Triceps, & Delts, Day 5 - Back, Biceps, & Abs Sep 16, 2024 · Day-by-Day Breakdown of the 5-Day Dumbbell Workout Day 1: Chest and Triceps Flat Dumbbell Press - 4 sets of 8-12 reps This compound movement targets your pectorals, anterior deltoids, and triceps. If you have any questions about this program, please feel free to ask in the comments section below! After you've finished this workout program, move on to this 4 day dumbbell only workout program. Hitting muscle groups with a 3 day training frequency elicits a pretty optimal environment for the body to build muscle. Perhaps the most significant benefit of this workout is that it gives trainees plenty of recovery time throughout the week. Oct 4, 2012 · 12 Week Women's Workout Plan; 5 Day Dumbbell Workout; Push Pull Legs (PPL) Workout; 3 Day Workout Split; 3 Day Full Body Workout; 4 Day Maximum Mass Workout Split. To optimize results, we’ve designed an antagonist workout plan, targeting opposing muscle groups for better muscular balance, improved recovery, and greater training intensity. The 4 day split dumbbell workout is a weight training program that divides the training sessions by body regions. Plan Description. Rest: 1-2 minutes between sets. Much like upper/lower workout routines, the push/pull split lends itself well to 4 training sessions per week. The following workout, for those who only have access to a set of dumbbells, is Aug 28, 2024 · The 4-Day Split Dumbbell Workout is a type of split training where your weekly workout routine is divided, or "split," into different muscle groups that you focus on each day, 4 times per week. Switching up your routine from 3 weekly total-body workouts to a 4 day per week training program that incorporates a push/pull split is a nice way to provide a new stimulus to force your muscles to get stronger and grow. Plan Details. 4-Day Dumbbell Workout Plan. You can check that out as well if you want to seriously build muscles at home with dumbbells only. This 3-day dumbbell workout plan is designed to build strength, improve muscle balance, and ensure efficient recovery. Monday: Upper Body (Push) Tuesday: Lower Body (Quad Focus) Wednesday: Rest; Thursday Feb 20, 2025 · Here are the top reasons you should train using a 4-day workout routine. It’s a 4 day workout split that’s simple, flexible, and can be used by beginner, intermediate or advanced lifters alike to achieve many different goals – building muscle, getting stronger, or even just retaining muscle while you lose fat. Dumbbell Squats: 4 sets of 8-10 reps. There are many different ways to create a 4 day split, but this routine is a fantastic full body-upper-lower split routine that provides 4 workouts every week. Incline Bench Press: 4 sets x 12-15 reps Bridge Press: 3 sets x 10-12 reps; Dumbbell Fly: 3 sets x 10-12 reps PHUL Workout German Volume Training 4 Day Push Pull Workout Routine nSuns Workout Programs with Spreadsheet Coolcicada PPL Routine. Main Goal: Build Muscle Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 4 Days Time Per Workout: 45-60 Feb 17, 2025 · Sample Dumbbell Only Workout. Additionally, since a lot of muscles are worked indirectly on their counterparts training day, you ultimately get the benefits of full body training by incorporating push/pull splits into your routine. Better Muscle Tone: Dumbbell exercises can sculpt and define your muscles. The other day could also be used to rest, or involve some cardio exercise, such as running, cycling, rowing, or walking. Dec 14, 2021 · No Bench Dumbbell Workout Plan: 1. 4-Day Resistance Band Upper Lower Split Workout Routine 4 Day Cable Machine Upper Lower Split Workout Routine 4-Day Machine-Only Upper-Lower Workout Routine. It is a complete, full body plan t Read More. 2 Day Full Body Workout 2. The Bottom Line. What you need: Dumbbells (or a barbell if you prefer). This workout will take about 60–75 minutes, including warm-up and rest periods. 3-Day Dumbbell Workout Plan. Someone who had 1 year or more experience in lifting would benefit from this 4 day advanced full body workout plan. Feb 11, 2022 · The PPL is another effective workout routine that allows you to hit each muscle of the body effectively, increase strength and mass, and help you develop a better physique. It is a intermediate level plan to achieve general fitness goals. This program involves training the upper and lower body separately. Chest-Supported Y-Raise 3 sets x 8-12 reps; Bent Over Lateral Raise 3 sets x 8-12 reps; Incline Dumbbell Curl 4 sets x 8-12 reps Seated Overhead Dumbbell Press 3 8 - 12 Pec Dec* 2 10 - 12 V-Bar Lat Pull Down* 2 10 - 12 workouts/upper-lower-4-day-gym-bodybuilding-workout UPPER/LOWER 4 DAY 4 Day Dumbbell Workout Plan 3 Day Full Body Dumbbell Workout Plan 5 Day Dumbbell Workout Plan Dumbbell Workout Routine for Weight Loss Dumbbell Workout Routine for Women. 2 Allows for Adequate Recovery How many days a week should I do a dumbbell workout? This 12 week dumbbell workout plan has both 3 and 4 day a week options. 4 day dumbbell routine Workout Equipment: Bench, Dumbbells, Full Gym Aug 10, 2024 · We’ll break down the following 4 Day Upper/Lower Dumbbell Workout in the run-down section, but if you have any additional questions, please be sure to leave a comment so that we can answer them. 0 4 Day Workout Routine; 3. Almost any gym or fitness center will have a rack of dumbbells for your all-you-can-eat gains buffet. Push Ups 4 sets x As Many Good Reps As Possible; Incline Dumbbell Bench Press 3 sets x 15-20 reps; Shoulder Press 3 sets x 8-12 reps; Lateral Raise 3 sets x 20-25 reps; Overhead Triceps Extension 4 sets x 10-15 reps; Dumbbell Workout 4: Pull. Final Words. This workout routine targets all major muscle groups for optimal strength and growth. Incline Dumbbell Press 3 sets x 12-15 reps; Dumbbell Dec 28, 2023 · Now, back to that pair of two dumbbells. Here’s what that looks like… With this workout you’ll train 4 days per week. You don’t have to workout on the same days as the example below but here’s how your workout schedule could look for each option: 3 days per week dumbbell workout plan: Monday–lower body; Wednesday–upper body DUMBBELL-BARBELL 4 DAY SPLIT WORKOUT THEFITNESSPHANTOM. Following the 4-day upper/lower barbell split can be highly effective because you will be working on each muscle twice a week, even if you only work out for 4 days a week. On the first 3 days, you will be following a push-pull leg split, and on the last 2 days, you will do an upper/lower split. Download the free PDF now! 12 Week Dumbbell Workout Plan; Jan 17, 2025 · 3-Day Dumbbell Workout Plan. Day 1 (Monday): Push Workouts ; Day 2 (Wednesday): Pull Workouts; Day 3 (Friday): Legs Workouts; Day 1 – Push Workouts. The 4-Day Split Program: Dumbbell Only routine by JefitTeam is a 4 day workout plan. 4-Day Full Body Workout Routine. All you need for this workout routine is a couple of adjustable dumbbells and a bench. Jan 17, 2025 · Build strength and muscle at home with this free dumbbell workout plan: Perform 20! Each day you’ll complete a dumbbell workout designed to help you build functional strength and confidence, so you can perform at your peak in everyday life. 4 Day Upper/Lower Dumbbell Workout Weekly Routine. Planks 3 20 Secs MUSCLEANDSTRENGTH. An effective 4-day workout routine utilizing dumbbells to improve strength and physique. Dumbbell Hammer Curls: 3 sets of 10-12 reps. That means you’ll have two lower body workout days and two upper body workout days each week. Monday: Push Day A; Tuesday: Pull Day A; Wednesday: Off; Thursday: Push Day B; Friday: Pull Day B; Saturday: Off; Sunday: Off; Push Day Dumbbell Workout A. Jun 22, 2017 · I’d recommend HIIT after your workouts on your work out days and a lower intensity form of cardio on your off/recovery days. Push Day Workout A. The Benefits of Dumbbells. 7. The following is a 4 day dumbbell workout program that works great for trainees with some lifting experience. You get to choose when your rest days are, provided you work out a total of 4 days each week. We will also show you a one-day full-body dumbbell workout to burn calories and get you ripped. 4: 8-10: Dumbbell Lateral Raise: 3: 10-12: Barbell Bicep Curls: 3: 10-12: Tricep Dips or Skull Crushers: 3: Full-Body 4-Day Gym Workout Routine. You possibly can do the workouts on any day that matches your schedule. We would recommend at least 2 of these days are for rest. COM Day 4 – Hamstrings, Glutes, and Core Exercise Muscles Worked Reps x Sets Rest Romanian Deadlift Hamstrings 6-8 x 3 1-2 min Dumbbell Leg Curl Hamstrings 8-10 x 3 1-2 min Hip Thrust/Frog Pump Glute 8-10 x 3 1-2 min Dumbbell Donkey Kick Glute 10/side x 3 30-45 sec Jun 30, 2023 · Chest Day in our 4 Week Dumbbell Workout Plan features three DB bench presses. Day 4- Legs; Day 5- Shoulders & Abs; Day 6- Rest; Day 7- Rest; 5 Day Dumbbell Workout Routine. Dumbbells and dumbbell-only workout routines gained crazy popularity during the pandemic when fitness facilities were closed. 3 Day Upper Lower Split, 3. There are four dumbbell workouts a week and each hits a different body part. Dumbbell Kickbacks: 3 sets of 10-12 reps. Workout A. [3] Our 4-day full-body dumbbell HIIT Workout routine is perfect for home workouts. How the 2-dumbbell workout plan works. Seated Dumbbell Shrug 2 12 - 15 Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. For instance, you might focus on your upper body one day, your lower body the next, and then have a rest day before moving on to a full-body workout. Dec 27, 2023 · The Dumbbell Workout Plan Explained. Dumbbell Tricep Extensions: 4 sets of 8-10 reps. Jan 10, 2023 · In this 12 Week Dumbbell Workout Plan you’ll find a routine that can add muscle, and shape to what you have now. Rest between sets: 15-30 seconds during cardio exercises, 30-45 seconds during unilateral exercises, and 45-60 seconds during bilateral exercises. The 4 day plan is broken into splits of upper body and lower body. Workout 1 targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. Most work sets are done for time, therefore allowing individuals some flexibility to incr Apr 30, 2021 · Week 5 – Push, Pull, and Leg (PPL) Push Day – Chest, Shoulder, Triceps. 4. The Classic 4-Day Split is like that reliable friend who never lets you down – it’s straightforward, effective, and gets the job done every single time. 4 nSuns LP 4 Day Workout Program; 3. Just let your muscles recover from the dumbbell workouts. Skip to content Free Workout Plans Workout 4: Chest & Back. Sep 27, 2009 · Abs everyday cardio 4-5x a week current weight 148lbs 5ft 7 18 years old 4% bf i want to gain size on my back and chest also i feel like my current workout is at a plateau so im going to try a 4 day split i usually superset everything and train for 40-45 mins high intensity can i switch shoulders to have there own day and make tricep go with back? Jul 19, 2019 · 3 Day Dumbbell Only Full Body Workout; 4 Day Dumbbell Only Upper/Lower Workout; 5 Day Dumbbell Only Workout Split; Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. Day 5: Chest and Back. 1 GZCLP 4 Day Workout Routine; 3. Here’s an arm workout from Dumbbell Monster that will place your biceps and triceps under maximum tension with lighter weight and give your arms an insane pump. Just like my original beginner workout, this dumbbell-only version uses the same 3-day full body split with the same alternating “ABA BAB” format. Unlike typical Sep 27, 2024 · Benefits of a 4 Day Dumbbell Workout. Single-Arm Dumbbell Row 4 sets x 8-12 reps; Dumbbell Pullover 3 sets x 12-15 reps All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Jun 18, 2022 · PPL Dumbbell Workout Routine for Muscle and Sttrength: Day 1 – Push Workout (Chest, Triceps, & Delts), Day 2 – Pull Workout (Back, Biceps, & Forearms), Day 3 – Leg Workout (Quads, Hamstrings, & Calves), Day 4 – OFF Dec 22, 2024 · Warm-up: Perform bodyweight cardio exercises and dynamic stretches of your choice for 3-4 minutes to prepare your muscles for single dumbbell workouts. Can you build muscle 4 days a week? You can definitely build muscle working out 4 days a week because building muscle is about making your muscles adapt from resistance training. Oct 16, 2024 · Discover a 4-week dumbbell workout plan designed for women over 35 to build strength, tone muscles, and boost metabolism. Our 12-week dumbbell workout routine consists of a hybrid split, it includes power exercises, and hypertrophy exercises, designed for push-pull leg and upper/lower body muscle groups. Read More. By combining dumbbells with HIIT, you not only enhance the intensity but also work on building muscle, which further aids in burning fat and improving overall fitness. Day 1: Lower body and back. 2 days on and then take at least 1 day off. Are you looking for a simple and effective dumbbell-based workout plan? If so, read on because we’ve got you covered. Through the upcoming subheadings, we will be taking you through a proven dumbbell PPL workout routine, including a printable PDF of the same that you can download. Low Incline Dumbbell Press 4 sets x 8-12 reps; Single-Arm Dumbbell Row 4 sets x 8-12 reps; Dumbbell Flyes 4 sets x 12-15 reps; Dumbbell Pullover 4 sets x 8-12 reps; Workout 5: Shoulders & Arms. Each muscle group is […] PDF of This Workout Plan At the Bottom Rest Between sets 1-2 minutes Alternate Plan Dumbbell Split Workout Routine summary of beginner dumbbell workout routine If you work out at home, you can save 3 Day Full Body Workout At Home. I wasn't sure whether to do a 4 day or a 5 day, but every fortnight i would not be able to workout on a Two Body Parts a Day Workout Routine Women’s 3 Day Beginner Full Body Gym Workout Plan 3 Day Beginner Workout Routine for Mass. Dumbbell Hip Thrust 4 8 - 10 4. It’s ideal if you train at home, or travel a lot and don’t always have access to a well-equipped gym. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Total body, or full body workouts, are great for all experience levels. This 4-day split routine takes out all of the guess work for you. Ideal for advanced levels to achieve general progress. If you’re a beginner you may need the recovery days in between as I’ve programmed them, but if you’re an athlete or training for another sport, you can use two of the rest days for additional types of workouts. Plan 1 is 4 days. Exercises. Whether you're working out at home or in a limited space, this program will help you pack on muscle and get stronger without the need for fancy equipment. Increased Strength: Targeted workouts help build muscle strength and power. 6 SPF Powerbuilding 4 Day Workout Plan; 4 Benefits of a 4-Day Workout Split. Each day targets specific muscle groups, allowing for full-body development over the week. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Dec 16, 2024 · 4 sets of 8-10 reps of Incline Dumbbell Press; 4 sets of 8-10 reps of Flat Bench Press a 4 day workout routine to get ripped is an excellent choice if you already Jan 25, 2010 · Maximize muscle growth with progressive overload. Dec 17, 2024 · 5 Resistance Band Workouts Men Should Do Every Day to Stay Fit. Incline Dumbbell Press - 4 sets of 8-12 reps Shifts focus to the upper chest while still engaging the shoulders and triceps. Feb 21, 2025 · Maximize your fitness with our 7 Day Workout Program. This workout can be done at the gym, or simplified into an at home dumbbell workout 4 day split. If you’re up for the challenge and think you can recover from 4 full body workouts per week, check out the following workout routine. Full Body Dumbbell Workout 5-Day Split In other words, this will be a 3-day full-body weekly workout routine, or a 3-day workout split organized into a 4-week workout plan. Apr 2, 2022 · I’ve designed an ultimate 4 day dumbbell and barbell workout plan that can help you build muscle and strength and Shape your physique over time. Here’s the summary of this plan. Plan 2 is 3 days. 3 Day Full Body Dumbbell Workout Plan PDF. Aug 3, 2024 · This is an excellent workout program to progress from a 3 day total body dumbbell workout, or any other 3 day workout you’ve utilized for a while. Day 4: Rest. 1 Time Efficient; 4. Perfect for beginners, this at-home workout routine fits into a busy schedule Welcome to Hey Daisy Day, we are your go-to gals for discovering the hidden gems no one told you about! Jan 27, 2014 · I am have just started your drop 5 diet, i am 20 , 179cm tall and weigh 78 and am in pretty good shape but trying to burn some stubborn excess fat! i do cardio 4 - 5 days a week. The Routine: A1. Workout #1: Full-Body Strength Builder. A structured 4-day workout plan offers numerous advantages: Improved Fitness: Regular exercise improves cardiovascular health, endurance, and energy levels. Now that you’ve gone through our dumbbell workout plan, what about having it in the form of a printable pdf? Well, to help you access the workout plan more easily, here is Jan 6, 2025 · The Workout. This 4-day upper/lower dumbbell split comprises two upper body workouts, and two lower body workouts. Bench Press 3 sets x 5-8 reps; Reverse Grip Lat Pulldown 3 sets x 8-12 reps; Squat 3 sets x 5-8 reps; Leg Curl 3 sets x 12-15 reps; Overhead Press 2 sets x 8-12 reps; Incline Curl 2 sets x 8-12 reps; Triceps Pressdown 2 sets x 12-15 reps; Workout B. Feb 21, 2025 · In this article, we will give you a five-day split full-body dumbbell workout and all the tips you need to trigger muscle growth. This is a 4-week, four day dumbbell and bodyweight workout program that is geared to build muscle and improve fitness. Related Dumbbell Workout Routines: 10-Week Home Workout Plan with Free PDF (No Gym) PPL Dumbbell Workout Routine (3-4-5-6 Day Split w/PDF) Jul 27, 2020 · The Beginner Dumbbell Workout Routine; The Muscle Building Dumbbell Workout Routine; Let’s take a look at both… The Beginner Dumbbell Workout Routine. Stuck at home with only a single pair of light dumbbells? This 6-week program utilizes unilateral training and bodyweight exercises to help you achieve results! Whatever your reason, the best way to start this 4 day dumbbell workout routine is to just do it. Dumbbell Rear Lunge 4 8 - 10 3. Workout plan design You’ll be on an upper/lower split for this 4-day dumbbell workout plan. 4-Day Workout Routines Offer Sufficient Amount Of Rest. References Eric Arthur Gulve, Exercise and Glycemic Control in Diabetes: Benefits, Challenges, and Adjustments to Pharmacotherapy, Physical Therapy , Volume 88, Issue 11, 1 November 2008, Pages 1297–1321, https://doi. In your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training Abs on one or two days a week. This 4-day split routine takes out all of the 12 Week Dumbbell Workout Routine. 4 Day Push/Pull Split, 4. This dumbbell only workout routine is an upper/lower body split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. You can train heavy and see strength increases. 2 The Strength Athlete 4 Day Workout Program; 3. Dumbbell Split Squat 3 8 - 12 5. For this four-day dumbbell workout plan, we are going to do certainly one of my favorite training splits for constructing muscle: the upper–lower–push-pull. Straight Set: 4-Day Strength Plan: Workout 3 (Upper Body) Jun 3, 2023 · Set 4; Dumbbell Bench Press or Smith Machine Bench Press: 15-20: 10-12: 8-10: 8-10: Underhand Dumbbell Press: Download our 4 Day Upper Lower Split Workout Plan Dec 14, 2020 · 5 Day Dumbbell Workout Plan - Day 1- Chest, Triceps & Calves Day 2- Back, Biceps & Hams Day 3- Shoulder, Quads & Glute Day 4 - Chest, Triceps & Core Training Days Per Week 4 Days Required Equipment Dumbbells 12 Week Dumbbell Workout Plan for Beginners Dumbbell V Ups Core 6-12 reps, 3 sets Day 1 – Chest and Jan 13, 2025 · 4 Day Superset Workout Plan: Day 1 - Chest, Quad, & Abs, Day 2 - Back, Calves, & Triceps, Day 3 - Shoulder & Hamstrings, Day 4 - Quad, Biceps, & Abs Skip to content Free Workout Plans Oct 8, 2023 · 3 Day Total-Body Dumbbell Workout. 4-Day Dumbbell-Only Workout Routine This 4-day split is the sweet spot I’ve discovered after testing countless workout combinations. Back Squat (4 sets of 5 reps) A2. Your week could look something like this (You don’t have to choose the same exact days): Monday: Lower body workout A; Tuesday: Upper body workout A The pull workout is based around pulling movements for the upper body, which involve the back and biceps, as well as the hamstrings. COM THE TOOLS YOU NEED TO BUILD THE BODY May 12, 2024 · A 4 day workout plan means you have 3 days free. Aug 24, 2023 · Day 4: Shoulders and Traps. Seated Dumbbell Calf Raise 3 8 - 12 6. Dumbbell Lunges: 3 sets of 10-12 reps (each Feb 11, 2024 · 3. mdljqx fvt qecsvus jazm mtjc loet uihna kvk fcrne jvtib vtybbs srayy qufw mdfpb vkrymd