Are you looking for a simple and effective dumbbell-based workout plan? If so, read on because we’ve got you covered.
The following is a 4 day dumbbell workout program that works great for trainees with some lifting experience. Let’s take a look.
Table of Contents
Main Takeaways
Dumbbell Workout
Day 1 – Upper A
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 8-10 |
| Seated Dumbbell Shoulder Press | 3 | 10-12 |
| Bent Over Dumbbell Row | 3 | 10-12 |
| Dumbbell Fly | 3 | 12-15 |
| Front Dumbbell Raise | 3 | 12-15 |
| Overhead Dumbbell Tricep Extension | 3 | 12-15 |
Day 2 – Lower A
| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squat | 3 | 10-12 (per leg) |
| Goblet Squat | 3 | 12-15 |
| Standing Calf Raise | 3 | 12-15 |
Day 3 – Upper B
| Exercise | Sets | Reps |
|---|---|---|
| One Arm Dumbbell Row | 3 | 10-12 (per side) |
| Floor Dumbbell Press | 3 | 10-12 |
| Lateral Dumbbell Raise | 3 | 12-15 |
| Bent Over Dumbbell Reverse Fly | 3 | 15-20 |
| Dumbbell Bicep Curl | 3 | 15-20 |
| Dumbbell Tricep Kickback | 3 | 15-20 (per arm) |
Day 4 – Lower B
| Exercise | Sets | Reps |
|---|---|---|
| Romanian Deadlift (Dumbbell) | 3 | 8-10 |
| Hip Thrust (Dumbbell) | 3 | 10-12 |
| Dumbbell Lunges | 3 | 24-30 (total) |
| Standing Calf Raise | 3 | 12-15 |
| Ab Crunches | 3 | Close to failure |
Variations
The Schedule
The above split has multiple scheduling options. Perhaps the most popular approach is:
Monday – Upper A
Tuesday – Lower A
Wednesday – Off
Thursday – Upper B
Friday – Lower B
Saturday and Sunday – Off
You can also have an extra rest day after Wednesday or rest a day between the first or second pair of workouts.
The Training Volume
As for volume, you can do more sets per exercise (say, 4 instead of 3) if this feels too easy, or remove a set here and there to align the plan with your ability to recover.
Another option to manipulate the volume is to increase or decrease the number of exercises. For instance, instead of adding a set to three exercises, add an extra exercise with three sets.
Or, if you want to reduce the volume, remove an exercise without changing the number of sets on the other movements.
Rest Between Sets
Two minutes of recovery between sets is typically a good starting point, and it’s a good idea to time it to ensure you’re not resting longer than necessary and wasting your time. (1)
That said, this is more of a guideline than a hard rule, so feel free to adjust your rest periods based on how it feels for you. The primary goal is to maintain your performance from set to set.
For example, if you get 12 reps on the first set, you should ideally be able to get around 10-12 reps on the last set, even if it takes a bit more effort. This will ensure you get enough quality reps to spark muscle growth and gain strength.
Effort
Speaking of effort, one simple way to measure is through RPE – a scale that goes from 1 to 10 and helps you determine how hard you train on each set.
For the most part, you should aim for an RPE of around 8 – that is, leaving two reps in the tank at the end of a set.
Enhance your strength and definition with this lean muscle workout plan, designed to complement exercises like pull-ups, dumbbell workouts, and bodyweight chest training.
For a well-rounded upper body routine, this arm workout with dumbbells at home offers an easy-to-follow plan to build strength and tone with minimal equipment.
Looking to grow your arms? Check out this bicep workout that’s perfect for building serious strength with minimal equipment!
Click here to learn more about tricep exercises with dumbbells.
Philip Stefanov
Philip is a fitness writer, blogger, certified personal trainer, and the founder of ThinkingLifter.com. He trained at BioFit College, and has spent the last nine years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.
References
1) Rogers, P. (Last Updated: 2024, May 1). Guide to reps, sets, and rest time in strength training. Verywell Fit. https://www.verywellfit.com/beginners-guide-to-sets-repetitions-and-rest-intervals-3498619