4 Week Free Weight Workout Plan to Build Muscle w/PDF

Whether you’ve recently decided to get fit or working out for a while, doing the free weight workouts will immensely help you develop strength, mobility, and mass.

Moreover, they are excellent for bodybuilding as they allow better range and help you target each muscle specifically. That’s why I’ve created an easy-to-follow free weight workout plan for fitness enthusiasts who want to work out with dumbbells and barbells only.

I’ve also attached a PDF of this routine so you can download and use it offline.

Free Weight Workout Plan Description

Duration	4 Weeks
Routine Goal	Muscle Building
Equipment Require	Dumbbells, Barbells, and Flexible Workout Bench
Training Level	Beginner to Intermediate
Suitable For	Men and Women
Frequency per Week	4 Days
Daily Workout Duration	1 hour
Rest Between Sets	1-2 minutes
Rest Between Exercises	2-3 minutes

4 Week Free Weight Workout Schedule

• Monday: Chest and Triceps
• Tuesday: Legs and Glutes
• Wednesday: OFF
• Thursday: Back and Biceps
• Friday: Shoulder and Core
• Saturday: OFF
• Sunday: OFF

Week 1

Monday – Chest and Triceps

• Barbell Bench Press: 10-15 reps x 3 sets
• Dumbbell Incline Bench Press: 8-12 reps x 3
• Dumbbell Fly: 8-12 x 3
• Barbell Skull Crusher: 8-12 x 3
• Dumbbell Overhead Tricep Extension: 8-12 x 3
• Dumbbell Triceps Kickback: 8-12 x 3

Tuesday – Legs and Glutes

• Barbell Back Squat: 10-15 reps x 3 sets
• Dumbbell Lunges: 8-12 x 3
• Dumbbell Goblet Squat: 8-12 x 3
• Dumbbell Leg Curl: 8-12 x 3
• Dumbbell Glute Bridge: 8-12 x 3
• Dumbbell Calf Raises: 8-12 x 3

Thursday – Back and Biceps

• Barbell Deadlift: 2-6 reps x 4 sets
• Barbell Bent-over Row: 8-12 x 3
• Single-arm Dumbbell Rowing: 8-12 x 3
• Dumbbell Facepull: 8-12 x 3
• Barbell Bicep Curl: 8-12 x 3
• Incline Dumbbell Curl: 8-12 x 3

Friday – Shoulder and Core

• Military Press: 8-12 x 3
• Dumbbell Front Raises: 8-12 x 3
• Dumbbell Lateral Raises: 8-12 x 3
• Dumbbell Rear Delt Fly: 9-12 x 3
• Dumbbell Side Bend: 8-12 x 2
• Dumbbell Crunches: 8-12 x 2
• Dumbbell Woodchop: 6-10 x 2

Week 2

Monday – Chest and Triceps

• Flat Barbell Bench Press: 10-15 reps x 3 sets
• Dumbbell Incline Bench Press: 8-12 reps x 3
• Dumbbell Pullover: 8-12 x 3
• Incline Dumbbell French Press: 8-12 x 3
• Single-arm Dumbbell Overhead Tricep Extension: 8-12 x 3
• Dumbbell Triceps Kickback: 8-12 x 3

Tuesday – Legs and Glutes

• Barbell Back Squat: 10-15 x 3 sets
• Dumbbell Reverse Lunges: 8-12 x 3
• Dumbbell Step up: 8-12 x 3
• Barbell Romanian Deadlift: 8-12 x 3
• Barbell Hip Thrust: 8-12 x 3
• Dumbbell Calf Raises: 8-12 x 3

Thursday – Back and Biceps

• Barbell Bent-over Row: 8-12 x 3 sets
• Barbell T Rowing: 8-12 x 3
• Single-arm Dumbbell Rowing: 8-12 x 3
• Dumbbell Facepull: 8-12 x 3
• Dumbbell Concentration Curl: 8-12 x 3
• Dumbbell Hammer Curl: 8-12 x 3

Friday – Shoulder and Core

• Dumbbell Overhead Press: 8-12 x 3
• Dumbbell Bent-arm Lateral Raises: 8-12 x 3
• Dumbbell Rear Delt Fly: 8-12 x 3
• Dumbbell Shrug: 8-12 x 3
• Dumbbell Side Bend: 8-12 x 2
• Dumbbell Crunches: 8-12 x 2
• Dumbbell Woodchop: 6-10 x 2

Week 3

Monday – Chest and Triceps

• Dumbbell Flat Bench Press: 10-15 reps x 3 sets
• Incline Barbell Bench Press: 8-12 reps x 3
• Dumbbell Fly: 8-12 x 3
• Barbell Skull Crusher: 8-12 x 3
• Dumbbell Triceps Kickback: 8-12 x 3
• Dumbbell Crush Grip Pushup: 6-10 x 3

Tuesday – Legs and Glutes

• Barbell Back Squat: 12-15 x 3 sets
• Dumbbell Bulgarian Split Squat: 8-10 x 3
• Dumbbell Leg Extension: 8-12 x 3
• Dumbbell Leg Curl: 6-10 x 3
• Dumbbell Good Morning: 6-8 x 3
• Dumbbell Calf Raises: 8-12 x 3

Thursday – Back and Biceps

• Barbell Deadlift: 2-6 x 3 sets
• Meadow Rows: 8-12 x 3
• Bent-over Dumbbell Rowing: 8-12 x 3
• Dumbbell Standing Curl: 8-12 x 3
• EZ Bar Bicep Curl: 8-12 x 3
• Dumbbell Preacher Curl: 8-12 x 3

Friday – Shoulder and Core

• Barbell Overhead Press: 8-12 x 3
• Dumbbell Lateral Raises: 8-12 x 3
• Bent-Over Lateral Raises: 6-12 reps
• Incline Dumbbell Rowing on 45-degree: 6-12 x 3 sets
• Dumbbell Side Bend: 8-12 x 2 sets
• Dumbbell Woodchop: 8-12 x 2 sets

Week 4

Monday – Chest and Triceps

• Dumbbell Flat Bench Press: 10-15 reps x 3 sets
• Incline Barbell Bench Press: 8-12 reps x 3
• Dumbbell Fly: 8-12 x 3
• Dumbbell Pullover: 8-10 x 3
• Barbell Skull Crusher: 8-12 x 3
• Dumbbell Triceps Kickback: 8-12 x 3

Tuesday – Legs and Glutes

• Barbell Back Squat: 12-15 x 3 sets
• Dumbbell Forward Lunges: 8-10 x 3
• Dumbbell Sumo Squat: 8-12 x 3
• Barbell Romanian Deadlift: 6-10 x 3
• Dumbbell Leg Curl: 6-10 x 3
• Dumbbell Calf Raises: 8-12 x 3

Thursday – Back and Biceps

• Barbell Bent-over Row: 8-12 reps x 3 sets
• Barbell T Row: 8-12 reps x 3
• Bent-over Dumbbell Rowing: 8-12 x 3
• Dumbbell Facepull: 6-10 x 3
• Incline Dumbbell Curl: 8-12 x 3
• Dumbbell Concentration Curl: 8-12 x 3
• Dumbbell Hammer Curl: 8-12 x 3

Friday – Shoulder and Core

• Barbell Overhead Press: 8-12 x 3
• Dumbbell Bent-arm Lateral Raises: 8-12 x 3
• Dumbbell Rear Delt Fly: 6-12 x 3
• Dumbbell Shrug: 6-12 x 3
• Dumbbell Side Bend: 8-12 x 2
• Dumbbell Woodchop: 8-12 x 2

Download The Free Weight Workout Routine PDF

Frequently Asked Questions (FAQs)