4-Day Split Dumbbell Workout Routine for Muscle Gain w/ PDF

4-Day Split Dumbbell Workout

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

in this article, I’ll share an ultimate 4-day split dumbbell workout routine that will help you build muscle at home and enhance your fitness level.

This workout plan allows you to train each muscle group effectively and help you shape your body.

I’ll also attach a free PDF of this program at the end. You can download it and use it offline.

What is Split Workout Training?

Split training is one of the popular workout programs for developing strength and muscle mass. It involves splitting up your upper and lower body workout into two sessions, ensuring you can focus on each muscle group efficiently.

For example, if your lower body workout session is on Monday, then your upper body training session will be on Tuesday.

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.

Dumbbell 4-Day Split Workout Summary

Type of trainingSplit Training (Upper/Lower)
Who can do thisBeginner to 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 training30 to 60 minutes
Suitable time for the trainingAny time of the day
Plan to Follow Before3-Day Dumbbell Routine
Program to Follow NextDumbbell 5-Day Split

Other information:

  • Start with light dumbbells and increase the weight in the next sets.
  • Before starting the main workout, perform low-intensity bodyweight aerobic exercises and dynamic stretches for five minutes to increase your heart rate, reduce muscle stiffness, and prepare your body for resistance training.
  • If any exercise is challenging, replace it with a similar but easy one.
  • Save this list of dumbbell exercises and incorporate them in the subsequent weeks.

4-Day Upper/Lower Split Dumbbell Workout Routine to Gain Muscle

Dumbbell 4-Day Split Workout


This workout plan involves training two to three muscle groups per session, such as chest, shoulder, and triceps on day 1 and thighs and calves on day 2.

It is great for those looking to train their upper and lower body parts separately and grow their muscle size with minimal equipment.

Weekly Schedule:

  • Monday: Chest, Shoulder, and Triceps
  • Tuesday: Thighs and Calves
  • Wednesday: OFF
  • Thursday: Back, Biceps, and Rear Delt
  • Friday: Thighs, Glutes, and Abs
  • Saturday: OFF
  • Sunday: OFF

Day 1 – Chest, Shoulder, and Triceps

ExercisesReps SetsRest
Flat Bench Press12-15390-sec
Incline Bench Press12-15390-sec
Incline Dumbbell Fly10-12390-sec
Overhead/Arnold Press10-12390-sec
Lateral Raises12-15360-sec
One-arm Tricep Extension12-15330-sec

Day 2 – Thighs and Calves

ExerciseRepsSetsRest
Dumbbell Squat15-20390-sec
Stationary Lunges10/leg360-sec
DB Romanian Deadlift10-12390-sec
Dumbbell Leg Curl15-20360-sec
Dumbbell Step-up10/leg345-sec
One-Leg Calf Raise15/leg330-sec

Day 3 – Back, Biceps, and Rear Delt

ExerciseRepsSetsRest
Bent Over Row12-15490-sec
One-arm Row10/side330-sec
Bent-Over Lateral Raises12-15360-sec
Concentration Curl15/arm330-sec
Hammer Curl12-15260-sec
Reverse Wrist Curl12-15260-sec

Day 4 – Thighs, Glutes, and Abs

ExerciseRepsSetsRest
Sumo Squat15-20390-sec
Reverse Lunges10/leg360-sec
Frog Pump10-15360-sec
Dumbbell Wood Chop10/side330-sec
Dumbbell Sit-ups10-12360-sec
Reverse DB Crunches10-12360-sec

Is 4 Days a Week Enough to Build Muscle?

Yes, working out only 4 days a week is enough to build muscle and strength. The key is to train consistently, consume a well-balanced diet, and give your trained muscles enough rest for recovery. If you do everything properly, you’ll see muscle growth over time.

Download The 4-Day Dumbbell Workout PDF


I’ve also designed an ultimate 72-day 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.

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Subscribe
Notify of
guest

This site uses Akismet to reduce spam. Learn how your comment data is processed.

6 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
Brandi Nicole Kelley
Brandi Nicole Kelley
3 years ago

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.

Mo
Mo
2 years ago

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?

Adam
Adam
2 years ago

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?

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

Recent Posts

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