If you work out at home with dumbbells and barbells only, then this four-day split can be helpful for you. This 4 day dumbbell and barbell workout routine will help you build muscles, gain strength and improve your physique. So whether you’re a beginner or intermediate, you can save and download this workout split pdf.
Workout Plan Description
This exercise routine is right for you if you’re looking to build lean mass, grow strength, and develop a muscular body. It is suitable for all fitness levels, from men to women.
Here’s the summary of this plan:
| Expected Program Duration | 8 Weeks |
| Routine Type | Upper/Lower Split |
| Level | Beginners to Intermediate |
| Daily Workout Duration | 45-60 Minutes |
| Additional Equipment Require | Weight Plates and A Flexible Workout Bench |
| Recommended Supplement | Whey Protein Isolate |
You can also incorporate bodyweight exercises to add more variations to your workout plan.
Barbell and Dumbbell Home Workout Routine 4 Day Split
- Day 1 – Chest, Front & Lateral Deltoid, and Triceps
- Day 2 – Quadriceps and Calves
- Day 3 – Rest
- Day 4 – Back, Rear Deltoid, and Biceps
- Day 5 – Hamstrings, Glutes, Core
- Day 6 – Rest
- Day 7 – Rest
Let’s see what exercises to do in the four days workout plan.
Day 1
| Exercise | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Flat Barbell Bench Press | Chest | 8-12 x 4 | 1-2 min |
| Incline Dumbbell Bench Press | Chest | 10 x 3 | 60-90 sec |
| Military Press | Front Delt | 10 x 3 | 1-2 min |
| Dumbbell Front Raises | Front Delt | 10 x 2 | 60-90 sec |
| Dumbbell Lateral Raises | Side Delt | 10 x 3 | 1-2 min |
| Dumbbell French Press | Triceps | 10 x 2 | 60-sec |
| Dumbbell Kickback | Triceps | 10 x 2 | 60-sec |
Day 2
| Exercise | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Quads | 15 x 3 | 1-2 min |
| Dumbbell Stationary Lunges | Quads | 10 x 3 | 1-2 min |
| Dumbbell Leg Extension/Step-up | Quads | 10 x 3 | 1-2 min |
| Dumbbell Sumo Squat | Quads | 10 x 2 | 1-2 min |
| Dumbbell Calf raises | Calves | 10 x 4 | 1-2 min |
Day 3
| Exercise | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | Back and Legs | 6-8 x 3 | 1-3 min |
| Incline Dumbbell IYT Raises | Back and Rear Delt | 6-8 x 3 | 1-3 min |
| Pendlay Row | Back and Rear Delt | 10 x 3 | 1-2 min |
| Single-arm Dumbbell Row | Back | 10 x 3 | 1-2 min |
| Standing Barbell Biceps Curl | Biceps | 10 x 2 | 1-2 min |
| Concentration Curl | Biceps | 10 x 4 | 1-2 min |
Day 4
| Exercise | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Barbell Romanian Deadlift | Hamstrings | 6-8 x 3 | 1-2 min |
| Dumbbell Leg Curl | Hamstrings | 8-10 x 3 | 1-2 min |
| Barbell Hip Thrust | Glute | 8-10 x 3 | 1-2 min |
| Dumbbell Side Bend | Core | 10 x 2 | 30-60 sec |
| Dumbbell Crunches | Core | 10 x 2 | 30-60 sec |
| Dumbbell Wood Chop | Core | 10 x 2 | 30-60 sec |
4 Day Dumbbell and Barbell Workout Split PDF
Tips and Suggestions
- You can replace some exercises in the following weeks. For example, you can do dumbbell fly instead of pullover for chest, glute bridges instead of the hip thrust for gluteus maximus, etc. You can get all the dumbbell and barbell exercises on this site.
- Progressive overload is one of the best ways to gain muscles. So it would be best if you increase the weight you lift over time.
- By repeating the same pattern, you will be able to gain your strength and mass gradually.
- If you feel less, you can increase the number of training days, or you can reduce the frequency if it’s challenging.
Frequently Asked Questions
How long will it take time to build muscles?
Depending on your consistency and diet, it will take approximately 8 to 16 weeks to see some noticeable muscle gain. However, you also need to understand that everyone’s body responds differently, so you’ll have to keep patience and follow the process.
However, if you don’t see any changes in your physique, you should see what’s missing. And if you don’t understand what you need to change, you should see a personal trainer.
Can I modify this workout plan?
Yes, you can make some changes to this plan according to your need. For example, you can add or replace exercises; increase or decrease the sets, reps, and interval time.
How heavy barbells and dumbbells should you use?
Use the weights that are heavy enough for doing the suggested reps and sets. But make sure your form is fair throughout the exercises, and you feel the good contraction during each rep.
Can I use this workout routine to lose weight?
You can follow this 4 day barbell and dumbbell workout split to gain muscle and lose weight, but only as long as you follow a calorie deficit diet program. Well, the dumbbell HIIT to burn more calories while increasing lean mass.
