Best 4 Day Dumbbell and Barbell Workout Routine

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 Duration8 Weeks
Routine TypeUpper/Lower Split
LevelBeginners to Intermediate
Daily Workout Duration45-60 Minutes
Additional Equipment RequireWeight Plates and A Flexible Workout Bench
Recommended SupplementWhey 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

barbell and dumbbell 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

ExerciseMuscles WorkedRepsRest
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

ExerciseMuscles WorkedRepsRest
Barbell Back SquatQuads15 x 31-2 min
Dumbbell Stationary LungesQuads10 x 31-2 min
Dumbbell Leg Extension/Step-upQuads10 x 31-2 min
Dumbbell Sumo SquatQuads10 x 21-2 min
Dumbbell Calf raisesCalves10 x 41-2 min

Day 3

ExerciseMuscles WorkedRepsRest
Barbell DeadliftBack and Legs6-8 x 31-3 min
Incline Dumbbell IYT RaisesBack and Rear Delt6-8 x 31-3 min
Pendlay RowBack and Rear Delt10 x 31-2 min
Single-arm Dumbbell RowBack10 x 31-2 min
Standing Barbell Biceps CurlBiceps10 x 21-2 min
Concentration CurlBiceps10 x 41-2 min

Day 4

ExerciseMuscles WorkedRepsRest
Barbell Romanian DeadliftHamstrings6-8 x 31-2 min
Dumbbell Leg CurlHamstrings8-10 x 31-2 min
Barbell Hip ThrustGlute8-10 x 31-2 min
Dumbbell Side BendCore10 x 230-60 sec
Dumbbell CrunchesCore10 x 230-60 sec
Dumbbell Wood ChopCore10 x 230-60 sec
4 day split workout with barbell and dumbbell only

4 Day Dumbbell and Barbell Workout Split PDF

Tips and Suggestions

  1. 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.
  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 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.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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