If you’re looking for the 4-day split dumbbell workout, then you’re at the right place. In this article, I’m going to share a 4 day split dumbbell workout for upper and lower body regions that you can do at home.
This 4-day dumbbell split workout will help you build muscle strength and mass – whether you’re a beginner or intermediate, male or female – if you work out at home with the dumbbell.
What is the split workout?
A weight training program that divides the training sessions by body regions—usually upper and lower body training, known as split workout training – according to Verywell Fit.
For example, if your lower body workout session is on Monday, then your upper body training session will be on Tuesday.
The split workout training allows you to focus on specific body regions each day with more sets and heavier weights.
Your fatigue muscles get enough time for a rebuild that leads to muscle growth with this type of workout.
I’ve divided the 4 day split dumbbell workout into upper, lower, upper, and leg-core.
Complete List of Dumbbell Workout for Split Training
First of all, for you, I have a complete list of dumbbell exercises for each muscle group that you’ll be doing in the below routine.
- Chest
- DB Bench Press (flat and incline),
- Dumbbell Fly (flat, incline, standing, and upward)
- DB Pullover
- DB Squeeze Press
- Lower Body
- DB Lunges (stationary and lateral),
- Dumbbell squat (regular and sumo),
- Dumbbell Deadlift (regular, stiff leg, and single-leg Romanian),
- Calf Raises,
- Bulgarian split squat,
- Glutes bridges
- Dumbbell Leg extension
- DB hamstring curl
- Shoulder
- DB Overhead Shoulder Press
- Dumbbell Front Raise
- DB Lateral Raise
- Dumbbell Upright Row
- Shoulder Shrug
- DB rear delt fly
- Back
- DB Bent-Over Row
- DB I-Y-T Raises
- Dumbbell Rowing
- Dumbbell Reverse Fly
- Lying DB Pull inward
- Reverse DB Bent Over Rowing
- Tricep
- DB Overhead Extension
- DB Floor Press
- Dumbbell Kickback
- Neutral grip BD Floor Press
- Narrow Pushup on Dumbbell
- Bicep
- DB Concentration curl
- DB Alternate Bicep curl
- Dumbbell Hammer Curl
- Incline Bicep Curl
- Dumbbell Crossover Curl
- DB Reverse Bicep Curl
- Abs and Obliques
- Dumbbell Wood Chop
- Dumbbell Side Bend
- Crunches
- DB Russian Twist
- DB Side Plank
- Lying DB Leg Raises
- HIIT Cardio
- Dumbbell Burpee
- DB Clean and Press
- DB Swings
- DB Push Press
- Dumbbell Thruster
Okay, so now you have got the list of dumbbell workouts. And with this list of exercises, you can modify or create your own 4-day split dumbbell workout – according to your goal.
Summary of the Dumbbell Workout Split
| Type of training | Split training system (upper/lower) |
| Who can do this | Beginner, Intermediate |
| Gender | Male and Female |
| Equipment needed | Dumbbells, Workout Bench |
| Training Frequency | 4 days a week |
| Program Duration | 12 weeks |
| Training Goal | Increase muscle strength and mass |
| Duration of the one-day training | 60 to 90 minutes |
| Suitable time for the training | Any time of the day (but not empty stomach) |
4-day Split Upper/Lower Dumbbell Workout
Day 1 – Monday – Upper Body – Chest and Triceps
| Exercise | Reps (Each Set) | Sets | Rest (Between Sets) |
|---|---|---|---|
| Flat DB Bench Press | 12 | 3 | 90 seconds |
| Incline DB Bench Press | 10 | 3 | 90 seconds |
| Flat Dumbbell Fly | 10 | 3 | 90-120 seconds |
| Incline Dumbbell Fly | 10 | 3 | 90-120 seconds |
| Dumbbell Pullover | 10 | 2 | 90 seconds |
| Standing DUmbbell Upward Fly | 10 | 2 | 90 seconds |
| Neutral Grip Dumbbell Press | 15 | 2 | 2 minutes |
| DB Overhead Extension | 12 | 3 | 90 seconds |
| Tricep Kickback | 12 | 3 | 90 seconds |
| Narrow DB Pushup | 10 | 2 | 90 seconds |
| Single-arm behind the head overhead extension | 12 | 2 | 90 seconds |
Day 2 – Tuesday – Full Lower Body
| Exercise | Reps (Each Set) | Sets | Rest (Between Sets) |
|---|---|---|---|
| DB Stationary Lunges | 10 | 2 | 90 seconds |
| Regular DB Squat | 15 | 2 | 90 seconds |
| DB Sumo Squat | 15 | 2 | 90 seconds |
| DB Bulgarian Split Squat | 10 | 2 | 90 seconds |
| Single-leg DB Romanian Deadlift | 10 | 2 | 90 seconds |
| Dumbbell Leg extension | 15 | 2 | 90 seconds |
| DB hamstring curl | 10 | 2 | 90 seconds |
| Glutes bridges | 10 | 3 | 60 seconds |
| Calf Raises | 15 | 3 | 60 seconds |
Day 3 – Thursday – Upper Body – Back, Biceps and Wrist
| Exercise | Reps (Each Set) | Sets | Rest (Between Sets) |
|---|---|---|---|
| Dumbbell Rowing | 12 | 3 | 60 seconds |
| Dumbbell Bent Over | 12 | 3 | 90 seconds |
| DB I-Y-T Raises | 10 | 3 | 90 seconds |
| Reverse DB Bent Over Rowing | 12 | 2 | 90 seconds |
| Lying DB Pull inward | 10 | 3 | 90 seconds |
| Standing DB Alternate Bicep Curl | 10 | 3 | 60 seconds |
| Incline DB Bicep Curl | 10 | 3 | 60 seconds |
| DB Concentration Curl | 10 | 3 | 60 seconds |
| DB Hammer Curl | 10 | 3 | 60 seconds |
| Dumbbell Crossover Curl | 10 | 3 | 60 seconds |
| DB Reverse Bicep Curl | 10 | 3 | 60 seconds |
| DB Palms up Wrist Curl | 10 | 3 | 60 seconds |
| Dumbbell Palms DOwn Wrist Curl | 10 | 3 | 60 seconds |
Day 4 – Saturday – Upper Body- Shoulder and Core
| Exercise | Reps (Each Set) | Sets | Rest (Between Sets) |
|---|---|---|---|
| DB Overhead Shoulder Press | 10 | 3 | 90 seconds |
| Dumbbell Front Raise | 10 | 3 | 90 seconds |
| DB Lateral Raise | 10 | 3 | 90 seconds |
| Dumbbell Upright Row | 10 | 3 | 90 seconds |
| DB rear delt fly | 10 | 3 | 90 seconds |
| DB Shoulder Shrug | 10 | 3 | 90 seconds |
| Dumbbell Side Bend | 10 | 2 | 30 seconds |
| Dumbbell Wood Chop | 10 | 2 | 30 seconds |
| DB Side Plank | 15 sec each side | 2 | Seconds |
| Lying DB Leg Raises | 06 | 2 | 60 seconds |
| DB Crunches | 10 | 2 | 30 seconds |
Is Dumbbell 4 day split Workout Effective?
Yes, split-body training is effective for overall fitness. No notable changes were noted in maximal strength measures between full-body workout training and split-body routine – according to a study published by the Journal Strength & Conditioning Research.
The consistency and frequency of resistance training play an important role in increasing muscle strength and mass. On top of that, the selection of foods and calorie management has a key role in bodybuilding.
Is doing exercise 4 days a week enough to build muscle?
Yes, doing a workout only 4 days a week is enough to build muscle and strength. The key is to be a consistent workout enthusiast, eating the required amount of proteins and calories to build muscles, giving your trained muscles enough rest for rebuilding.
If you do everything in the right way, you’ll surely start seeing positive results in just three months.
However, when you feel a 4-day split is easy and you can manage to train one more extra day, then you may try a 5-day dumbbell workout split.
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Wow I am so glad I came across this page & it’s free! My husband recently had brain surgery, therefore paying for any fitness program atm just isn’t ideal for me. I have been looking for a revamped workout & I just couldn’t seem to find exactly what I was looking for. The gym I use is basically a CrossFit gym which isn’t my forte, so I only use their free weights! Other fitness articles would give me ideas, but I had to create my own workout split/schedule. I’m no fitness professional so how would I know how to create an effective split on my own or know which exercises go together etc.? This is perfect. Thank you so much! I am now following TFP & creator on instagram.
I hope you and your husband are alright. And I’m glad my program is helpful. Stay fit, active, and strong.