4-Day Split Dumbbell Workout (Download PDF)

If you’re looking for an easy-to-follow and effective dumbbell workout plan, you’ve come to the right place.

I’ve shared a 4-day split dumbbell workout routine in this article that will enhance your fitness level and improve your physique over time.

This workout plan allows you to train each muscle group effectively and helps yield maximum results.

Whether you’re male or female, you can try this 4-day dumbbell workout plan for a couple of months to see if it works for you.

I’ve also attached a PDF of this program so that you can download and keep it handy.

What is Split Workout Training?

Split training is one of the popular workout programs for developing strength and muscle mass.

It is suitable for those who want to train their upper body and lower body on separate days.

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 to rebuild as well, which is important for muscle growth.

Complete List of Dumbbell Workouts for Split Training

First of all, let’s see a complete list of dumbbell exercises for each muscle group that you’ll do in the below routine.


  1. Bench Press (flat, incline, and decline),
  2. Dumbbell Fly
  3. Pullover
  4. Squeeze Press
  5. Deficit Pushup
  6. Upward Fly

Lower Body


  • Overhead Press
  • Arnold Press
  • Front Raise
  • Lateral Raise
  • Dumbbell Facepull
  • Bent-over Rear Delt Fly
  • Upright Row
  • Shoulder Shrug


  • Incline I-Y-T Raises
  • Overhand Grip Bent-Over Row
  • Neutral Grip Bent-over Row
  • Dumbbell Reverse Fly
  • One-am Dumbbell Row
  • Superman
  • Renegade Row


  • Overhead Extension
  • Floor Press
  • Kickback
  • Crush Grip Pushup
  • One-arm Overhead Tricep Extension
  • Dumbbell French Press
  • Dumbbell Tate Press


  • Concentration curl
  • Alternate Bicep curl
  • Hammer Curl
  • Incline Bicep Curl
  • Crossover Curl
  • One-arm Preacher curl
  • Lying Supine Bicep Curl
  • Zottoman Curl
  • Drag Curl

Abs and Obliques

  • Wood Chop
  • Side Bend
  • Crunches
  • Russian Twist
  • Side Plank
  • Lying Leg Raises
  • Hollow Body Hold

Okay, so you have the list of dumbbell workouts. This will help you modify or create your own 4-day split dumbbell workout with this list of exercises.

Summary of the Dumbbell Split Workout

Type of trainingSplit Training (Upper/Lower)
Who can do thisBeginner, Intermediate
Target GenderMale and Female
Equipment neededDumbbells, Workout Bench
Training Frequency4 days a week
Program Duration 12 weeks
Training Goal Increase muscle strength and mass
Duration of the one-day training45 to 60 minutes
Suitable time for the trainingAny time of the day
Preceding Workout Plan3-Day Dumbbell Workout
Succeeding Workout Plan5-Day Split Dumbbell Workout

Other information:

  • Start with light dumbbells and increase the weight in the next sets.
  • Perform low-intensity bodyweight aerobic exercises for five minutes to increase your heart rate and oxygen flow before starting the main workout.
  • If any exercise is challenging for you, replace it with a similar or your preferred exercise.
  • Pick some exercises from the above list and replace them with existing exercises in the subsequent weeks.

4-Day Split Upper/Lower Dumbbell Workout

Day 1 – Monday – Upper Body – Chest, Shoulder, and Triceps

ExercisesReps SetsRest
Flat Bench Press12390 seconds
Incline Bench Press10390 seconds
Incline Dumbbell Fly1031-2 minutes
Dumbbell Pullover10390 seconds
Arnold Press1031-2 minutes
Dumbbell Lateral Raises1031-2 minutes
Lying Single-arm Tricep Extension12390 seconds

Day 2 – Tuesday – Lower Body

Dumbbell Goblet Squat15390 seconds
Dumbbell Leg extension10290 seconds
DB Romanian Deadlift10290 seconds
Dumbbell Leg Curl10390 seconds
Dumbbell Step-up10260 seconds
One-Leg Leaning Calf Raise10/side360 seconds

Day 3 – Thursday – Upper Body – Back, Biceps, and Rear Delt

Bent Over Row12390 seconds
One-arm Row10290 seconds
Reverse Fly10390 seconds
Incline Dumbbell Curl10360 seconds
Concentration Curl10360 seconds
Hammer Curl10260 seconds
Reverse Wrist Curl10260 seconds

Day 4 – Saturday – Shoulder and Core

Arnold Press10490 seconds
Lateral Raises10490 seconds
Shrugs10490 seconds
Dumbbell Wood Chop10230 seconds
Lying DB Leg Raises10260 seconds
DB Crunches10230 seconds
Reverse DB Crunches10230 seconds

Is Dumbbell 4 Day Split Workout Effective?

Split-body training is an effective way to achieve maximum results. It involves splitting up your upper and lower body workout into two different sessions and ensures you can focus on each muscle group efficiently.

Split training helps increase strength and size over time. A study has also shown a split routine stimulates more muscle growth than total body training in experienced, resistance-trained men.1Bartolomei S, Nigro F, Malagoli Lanzoni I, Masina F, Di Michele R, Hoffman JR. A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained MenJ Strength Cond Res. 2021;35(6):1520-1526. doi:10.1519/JSC.0000000000003573

Moreover, the consistency of resistance training, macros management, and muscle recovery play key roles in achieving your best physique.

Is Doing Exercises 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 work out consistently, consume the required amount of macros, and give 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.

4-Day Upper Lower Split Dumbbell Workout Plan PDF

I’ve also designed an ultimate 72 days detailed dumbbell workout program that is great for scaling up your fitness level and improving your physique at home. You can also have a look. I hope you’ll like that.


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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.

6 thoughts on “4-Day Split Dumbbell Workout (Download PDF)”

  1. 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.

  2. Hi ,Thank you for everything that you guys are doing for us.
    I want to try this type of regimen but my question is after 4 days of excercising how many days should I rest then? 1 or two days?

  3. Thanks so much for this excellent resource! May I ask what prompted the change from the version of the plan that used just 1 day per week to train the lower body, with a longer leg day on Day 2 and Shoulders and Core on Day 4, to training legs 2x/week?


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