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 training | Split Training (Upper/Lower) |
| Who can do this | Beginner to Intermediate |
| Target 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 | 30 to 60 minutes |
| Suitable time for the training | Any time of the day |
| Plan to Follow Before | 3-Day Dumbbell Routine |
| Program to Follow Next | Dumbbell 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
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
| Exercises | Reps | Sets | Rest |
|---|---|---|---|
| Flat Bench Press | 12-15 | 3 | 90-sec |
| Incline Bench Press | 12-15 | 3 | 90-sec |
| Incline Dumbbell Fly | 10-12 | 3 | 90-sec |
| Overhead/Arnold Press | 10-12 | 3 | 90-sec |
| Lateral Raises | 12-15 | 3 | 60-sec |
| One-arm Tricep Extension | 12-15 | 3 | 30-sec |
Day 2 – Thighs and Calves
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Dumbbell Squat | 15-20 | 3 | 90-sec |
| Stationary Lunges | 10/leg | 3 | 60-sec |
| DB Romanian Deadlift | 10-12 | 3 | 90-sec |
| Dumbbell Leg Curl | 15-20 | 3 | 60-sec |
| Dumbbell Step-up | 10/leg | 3 | 45-sec |
| One-Leg Calf Raise | 15/leg | 3 | 30-sec |
Day 3 – Back, Biceps, and Rear Delt
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Bent Over Row | 12-15 | 4 | 90-sec |
| One-arm Row | 10/side | 3 | 30-sec |
| Bent-Over Lateral Raises | 12-15 | 3 | 60-sec |
| Concentration Curl | 15/arm | 3 | 30-sec |
| Hammer Curl | 12-15 | 2 | 60-sec |
| Reverse Wrist Curl | 12-15 | 2 | 60-sec |
Day 4 – Thighs, Glutes, and Abs
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Sumo Squat | 15-20 | 3 | 90-sec |
| Reverse Lunges | 10/leg | 3 | 60-sec |
| Frog Pump | 10-15 | 3 | 60-sec |
| Dumbbell Wood Chop | 10/side | 3 | 30-sec |
| Dumbbell Sit-ups | 10-12 | 3 | 60-sec |
| Reverse DB Crunches | 10-12 | 3 | 60-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.
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.
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?
You can divide the training days into 2-1-2-2, where you exercise two days and then take one day rest and again two days workout and two days rest.
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?
Hi Adam,
I’ve just updated the routine.