4 Day Dumbbell and Barbell Workout Routine w/ PDF

4 Day Dumbbell and Barbell Workout Routine

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.

This program involves training the upper and lower body separately. It starts with the chest, shoulder, and triceps on day one, followed by the leg on day two, the back, rear delt, and biceps on day three, and again the leg on day four.

If you work out at home using dumbbells and barbells, this program can help you achieve decent results over time.

Workout Plan Summary

Routine TypeUpper/Lower Split
Sessions/WeekFour
Duration/Session45-60 Minutes
Program GoalBuild Muscle and Get Strong
Experience RequireBeginners to Intermediate
Target GenderMale and Female
Additional Equipment RequireWeight Plates and Adjustable Bench
Recommended Program Duration8 Weeks
Program to Next FollowDumbbell and Barbell 5-Day Split

You can also incorporate bodyweight exercises to add more variations to your workout plan.


4 Day Barbell and Dumbbell Home Workout Routine to Build Muscle

  • Day 1 – Chest, Front & Lateral Deltoid, and Triceps
  • Day 2 – Quadriceps and Calves
  • Day 3 – Back, Rear Deltoid, and Biceps
  • Day 4 – Hamstrings, Glutes, and Core

Spread this schedule throughout the week. For example, you can take a rest on Wednesday, Saturday, and Sunday.

This program is designed in a way that allows you to focus on every muscle throughout the body and help build muscle, strength, and aesthetics.

Day 1 – Chest, Shoulder, and Triceps

Day 1 of 4-Day Dumbbell-Barbell Workout Plan
ExerciseMuscles WorkedReps x SetsRest
Flat Barbell Bench PressChest8-12 x 41-2 min
Incline Dumbbell Bench PressChest10 x 360-90 sec
Military PressFront Delt10 x 31-2 min
Dumbbell Front RaisesFront Delt10 x 260-90 sec
Dumbbell Lateral RaisesSide Delt10 x 31-2 min
Dumbbell French PressTriceps10 x 260-sec
Dumbbell KickbackTriceps10 x 260-sec

Day 2 – Quadriceps and Calves

4 day Barbell and Dumbbell Split workout
ExerciseMuscles WorkedReps x SetsRest
Barbell Back SquatQuads10-15 x 31-2 min
Dumbbell LungesQuads10/leg x 31-2 min
Leg ExtensionQuads10-12 x 31-2 min
Bulgarian Split SquatQuads8/leg x 31-2 min
Single-leg Calf RaisesCalves15/leg x 41-2 min

Day 3 – Back, Rear Delt, and Biceps

4-Day Barbell Dumbbell Split Workout
ExerciseMuscles WorkedReps x SetsRest
Bent-Over Barbell RowBack10-12 x 31-2 min
Close Grip Landmine RowBack10-12 x 31-2 min
Single-arm Dumbbell RowBack10/arm x 31-2 min
Bent-over Rear Delt RaiseRear Delt10-12 x 41-2 min
Barbell Biceps CurlBiceps10-15 x 31-2 min
Concentration CurlBiceps10/arm x 31-2 min

Day 4 – Hamstrings, Glutes, and Core

4 day barbell and dumbbell workout
ExerciseMuscles WorkedReps x SetsRest
Romanian DeadliftHamstrings6-8 x 31-2 min
Dumbbell Leg CurlHamstrings8-10 x 31-2 min
Hip Thrust/Frog PumpGlute8-10 x 31-2 min
Dumbbell Donkey KickGlute10/side x 330-45 sec
Plank Dumbbell DragCore10/side x 330-45 sec
Dumbbell CrunchesCore10-12 x 230-60 sec
Dumbbell Wood ChopCore10/side x 230-60 sec

4 Day Dumbbell and Barbell Workout Split PDF

Tips and Suggestions for Optimal Result

  1. You can replace some exercises in the following weeks. For example, you can do dumbbell fly instead of pullover for the chest, glute bridges instead of the hip thrust for gluteus maximus, etc. I recommend checking out the dumbbell workout and barbell workout categories for numerous exercise options.
  2. 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.
  3. By repeating the same pattern, you will be able to gain your strength and mass gradually.
  4. If you feel less, you can increase the number of training days or reduce the frequency if it’s challenging.
  5. Whether you want to lose weight or build muscle, your program isn’t complete without proper nutrition. I recommend including high-protein and low-carb foods and healthy fats in your diet to achieve better results over time.

Frequently Asked Questions

How Long Will It Take to Build Muscle?

Depending on your consistency and diet, it will take approximately 12 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 be patient and follow the process.

Can You Modify This Workout Plan?

Yes, you can modify this plan according to your needs. For example, you can add or replace exercises and increase or decrease the sets, reps, and interval time.

How Heavy Barbells and Dumbbells You Need?

Use weights heavy enough for the suggested reps and sets. But make sure your form is fair throughout the exercises, and you feel a good contraction during each rep.

Can You Use This Program for Weight Loss?

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 burns more calories while increasing lean mass.

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

Table of Contents

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search