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 Type | Upper/Lower Split |
| Sessions/Week | Four |
| Duration/Session | 45-60 Minutes |
| Program Goal | Build Muscle and Get Strong |
| Experience Require | Beginners to Intermediate |
| Target Gender | Male and Female |
| Additional Equipment Require | Weight Plates and Adjustable Bench |
| Recommended Program Duration | 8 Weeks |
| Program to Next Follow | Dumbbell 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
| Exercise | Muscles Worked | Reps x Sets | 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 – Quadriceps and Calves
| Exercise | Muscles Worked | Reps x Sets | Rest |
|---|---|---|---|
| Barbell Back Squat | Quads | 10-15 x 3 | 1-2 min |
| Dumbbell Lunges | Quads | 10/leg x 3 | 1-2 min |
| Leg Extension | Quads | 10-12 x 3 | 1-2 min |
| Bulgarian Split Squat | Quads | 8/leg x 3 | 1-2 min |
| Single-leg Calf Raises | Calves | 15/leg x 4 | 1-2 min |
Day 3 – Back, Rear Delt, and Biceps
| Exercise | Muscles Worked | Reps x Sets | Rest |
|---|---|---|---|
| Bent-Over Barbell Row | Back | 10-12 x 3 | 1-2 min |
| Close Grip Landmine Row | Back | 10-12 x 3 | 1-2 min |
| Single-arm Dumbbell Row | Back | 10/arm x 3 | 1-2 min |
| Bent-over Rear Delt Raise | Rear Delt | 10-12 x 4 | 1-2 min |
| Barbell Biceps Curl | Biceps | 10-15 x 3 | 1-2 min |
| Concentration Curl | Biceps | 10/arm x 3 | 1-2 min |
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 |
| Plank Dumbbell Drag | Core | 10/side x 3 | 30-45 sec |
| Dumbbell Crunches | Core | 10-12 x 2 | 30-60 sec |
| Dumbbell Wood Chop | Core | 10/side x 2 | 30-60 sec |
4 Day Dumbbell and Barbell Workout Split PDF
Tips and Suggestions for Optimal Result
- 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.
- 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 reduce the frequency if it’s challenging.
- 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.
