You’re tired of random dumbbell workouts that leave you unproductive (NO GAIN). You want a training system that actually delivers results. And you need something that fits into your busy schedule.
That’s exactly why I spent many months testing different training splits to create this guide.
Today, I’ll show you how to do 4-day dumbbell splits that have been tested and work well for both beginners and experienced lifters.
These aren’t just another workout program—they’re a complete system backed by exercise science and real-world results.
The best part? You can do it at home comfortably.
In this guide, you’ll discover:
Why 4-day splits are the sweet spot for muscle growth (without burning out)
Exactly how to structure your workouts for maximum results
A plug-and-play workout plan you can start using today.
This split is the secret weapon for pure hypertrophy. Each muscle group gets undivided attention and optimal recovery time. Think of it as giving each body part its own VIP treatment – no muscle left behind.
It’s perfect if you:
Love focusing on one area at a time
Want that classic bodybuilding look
Enjoy intense, focused workouts
Have good recovery ability
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Rest or Active Recovery
Thursday: Shoulders & Arms
Friday: Legs & Core
Saturday: Rest or Active Recovery
Sunday: Rest or Active Recovery
Chest & Triceps Day
Exercise
Sets
Reps
Dumbbell Bench Press
4
6-8
Incline Dumbbell Press
3
8-10
Dumbbell Chest Fly
3
10-12
Overhead Dumbbell Tricep Extension
3
10-12
Dumbbell Skull Crushers
3
10-12
Close-Grip Dumbbell Press
3
10-12
Back & Biceps Day
Exercise
Sets
Reps
Dumbbell Deadlift
4
6-8
Renegade Row
4
8-10
Single-Arm Dumbbell Rows
4
8-10 per arm
Dumbbell Bent-Over Row
3
10-12
Dumbbell Bicep Curl
3
10-12
Hammer Curl
3
10-12
Shoulders & Arms Day
Exercise
Sets
Reps
Dumbbell Shoulder Press
4
6-8
Arnold Press
3
8-10
Dumbbell Lateral Raise
3
10-12
Dumbbell Front Raises
3
10-12
Dumbbell Tricep Kickbacks
3
10-12
Dumbbell Bicep Curl
3
10-12
Legs & Core Day
Exercise
Sets
Reps
Dumbbell Squats
4
6-8
Dumbbell Romanian Deadlifts
4
8-10
Dumbbell Walking Lunges
3
10-12 per leg
Dumbbell Glute Bridge
3
10-12
Seated Dumbbell Calf Raise
3
12-15
Hanging Leg Raises
3
10-15
Plank Hold (1-2 min per set)
3
Hold
4 Day Upper/Lower Split (2x Upper Body + 2x Lower Body)
This 4-day dumbbell split divides your training into two simple categories: upper body and lower body workouts, each hit twice per week.
It’s like getting two mini full-body workouts for each area, spaced perfectly for optimal recovery.
Monday: Upper Body Workout A
Tuesday: Lower Body Workout A
Wednesday: Rest or Active Recovery
Thursday: Upper Body Workout B
Friday: Lower Body Workout B
Saturday: Rest or Active Recovery
Sunday: Rest or Active Recovery
Upper Body Workout A
Exercise
Sets
Reps
Dumbbell Bench Press
4
6-8
Dumbbell Rows
4
8-10
Dumbbell Shoulder Press
3
8-10
Dumbbell Pullover
4
8-10
Dumbbell Lateral Raise
3
10-12
Dumbbell Bicep Curl
3
10-12
Overhead Dumbbell Tricep Extension
3
10-12
Lower Body Workout A
Exercise
Sets
Reps
Dumbbell Squat
4
6-8
Dumbbell Romanian Deadlift
4
8-10
Dumbbell Step-Up
3
8-10 per leg
Dumbbell Walking Lunge
3
10-12 per leg
Seated Dumbbell Calf Raise
3
12-15
Dumbbell Hamstring Curl
3
10-12
Upper Body Workout B
Exercise
Sets
Reps
Incline Dumbbell Press
4
8-10
Single Arm Dumbbell Row
4
8-10
Arnold Press
3
8-10
Dumbbell Chest Fly
3
8-10
Dumbbell Rear Delt Fly
3
10-12
Dumbbell Tricep Kickback
3
10-12
Hammer Curl
3
10-12
Lower Body Workout B
Exercise
Sets
Reps
Dumbbell Deadlift
4
6-8
Bulgarian Split Squat
3
8-10 per leg
Dumbbell Goblet Squat
3
10-12
Dumbbell Hip Thrust
3
8-10
Standing Dumbbell Calf Raise
3
12-15
Single-Leg Dumbbell Curl (Using Stability Ball or Bench)
3
10-12
4 Day Push/Pull/Legs + Upper Body Dumbbell Only Plan
Push: This exercise focuses on the muscles used in pushing movements, mainly the chest, shoulders, and triceps. It targets the front of the body and emphasizes pressing or pushing motions.
Pull: This exercise involves the muscles responsible for pulling movements, primarily the back and biceps. It works on pulling or rowing motions, targeting the back, rear shoulders, and arms.
Legs: This day is dedicated to the lower body, targeting the quads, hamstrings, glutes, and calves. It helps build strong, powerful legs and improves overall balance and mobility.
The beauty of this plan is its simplicity and effectiveness. Between sessions, you get enough rest for each muscle group, allowing optimal recovery and performance.
4 Day Strength and Hypertrophy Dumbbell Training Program
This split is perfect if you:
Want to get both strong AND big
Love variety in your training
Have performance AND aesthetic goals
Enjoy both heavy lifting and pump work
It’s like getting two training styles for the price of one – powerlifter strength with bodybuilder aesthetics. No compromise needed.
Monday: Upper Strength
Tuesday: Lower Strength
Wednesday: Rest or Active Recovery
Thursday: Upper Hypertrophy
Friday: Lower Hypertrophy
Saturday: Rest or Active Recovery
Sunday: Rest or Active Recovery
Upper Strength Day
Exercise
Sets
Reps
Dumbbell Bench Press
4
4-6
Dumbbell Overhead Press
4
4-6
Dumbbell Bent-Over Row
4
4-6
Weighted Pull-Ups (if needed, use assistance)
4
4-6
Dumbbell Bicep Curls
3
6-8
Dumbbell Close-Grip Press
3
6-8
Lower Strength Day
Exercise
Sets
Reps
Dumbbell Squats
4
4-6
Dumbbell Deadlifts
4
4-6
Bulgarian Split Squats
3
6-8 per leg
Dumbbell Romanian Deadlifts
3
6-8
Dumbbell Seated Calf Raises
4
8-10
Dumbbell Standing Calf Raises
4
8-10
Upper Hypertrophy Day
Exercise
Sets
Reps
Incline Dumbbell Bench Press
4
8-12
Dumbbell Lateral Raise
4
10-12
Dumbbell Rows
4
8-12
Dumbbell Lat Pulldown (using cable attachment if available)
4
8-12
Dumbbell Tricep Kickbacks
3
10-12
Dumbbell Hammer Curls
3
10-12
Lower Hypertrophy Day
Exercise
Sets
Reps
Dumbbell Front Squats
4
8-12
Dumbbell Romanian Deadlifts
4
8-12
Dumbbell Walking Lunges
3
10-15 per leg
Dumbbell Leg Curls
3
10-15
Dumbbell Seated Calf Raises
4
12-15
Dumbbell Standing Calf Raises
4
12-15
Hybrid 4-Day Dumbbell Workout Split
Let’s cut through the complexity and get back to what works. The Classic 4-Day Split is like that reliable friend who never lets you down – it’s straightforward, effective, and gets the job done every single time.
Monday: Upper Body (Push)
Tuesday: Lower Body (Quad Focus)
Wednesday: Rest
Thursday: Upper Body (Pull)
Friday: Lower Body (Hamstring Focus)
Saturday-Sunday: Rest or Active Recovery
Monday: Upper Body (Push)
Exercise
Sets
Reps
Dumbbell Floor Press
4
8-10
Dumbbell Incline Chest Press
3
8-10
Dumbbell Shoulder Press (Seated)
4
8-10
Dumbbell Push-Up (with hands on dumbbells)
3
10-12
Dumbbell Front Raise
3
10-12
Dumbbell Tricep Overhead Extension
3
10-12
Tuesday: Lower Body (Quad Focus)
Exercise
Sets
Reps
Dumbbell Goblet Squats
4
8-10
Dumbbell Step-Ups (on a bench or box)
3
10-12 per leg
Dumbbell Sumo Squats
3
10-12
Dumbbell Bulgarian Split Squats
3
8-10 per leg
Dumbbell Calf Raises (Seated)
4
12-15
Dumbbell Leg Extensions
3
12-15
Wednesday: Rest
Thursday: Upper Body (Pull)
Exercise
Sets
Reps
Dumbbell Bent-Over Reverse Fly
4
10-12
Single-Arm Dumbbell Row
4
8-10 per arm
Dumbbell Shrugs
3
10-12
Dumbbell Face Pulls (using resistance bands if available)
3
12-15
Dumbbell Hammer Curls
3
10-12
Dumbbell Concentration Curls
3
10-12 per arm
Friday: Lower Body (Hamstring Focus)
Exercise
Sets
Reps
Dumbbell Deadlifts
4
8-10
Dumbbell Single-Leg Deadlifts
4
8-10 per leg
Dumbbell Good Mornings
3
10-12
Dumbbell Glute Bridges
3
10-12
Dumbbell Seated Leg Curls (using a bench)
3
12-15
Dumbbell Standing Calf Raises
4
12-15
Saturday-Sunday: Rest or Active Recovery
Full-Body 4-Day Dumbbell Workouts
Unlike typical body-part splits, this approach hits your entire body each session – but with a laser focus on different performance qualities each day. It’s like having four different training personalities that work together to create a superhuman version of you.
Here’s the genius behind this split:
Strength Day: Heavy compound movements that build raw power and neural efficiency.
Hypertrophy Day: Strategic volume work that maximizes muscle growth and structural adaptation.
Endurance Day: High-volume, low-rest training that boosts work capacity and metabolic conditioning.
Power Day: Explosive movements that develop speed-strength and athletic performance.
Monday: Full-Body Strength
Tuesday: Full-Body Hypertrophy
Wednesday: Full-Body Endurance
Thursday: Full-Body Power
Friday: Full-Body Strength
Saturday: Full-Body Hypertrophy
Sunday: Rest or Active Recovery
Monday: Full-Body Strength
Exercise
Sets
Reps
Dumbbell Squats
4
6-8
Dumbbell Bench Press
4
6-8
Dumbbell Deadlifts
4
6-8
Dumbbell Bent-Over Rows
3
6-8
Dumbbell Overhead Press
3
6-8
Dumbbell Pull-Ups or Assisted Pull-Ups
3
6-8
Tuesday: Full-Body Hypertrophy
Exercise
Sets
Reps
Dumbbell Lunges
3
10-12
Incline Dumbbell Press
3
10-12
Dumbbell Romanian Deadlifts
3
10-12
Seated Dumbbell Rows
3
10-12
Dumbbell Lateral Raises
3
12-15
Dumbbell Tricep Extensions
3
10-12
Wednesday: Full-Body Endurance
Exercise
Sets
Reps
Bodyweight Squats
3
15-20
Pullover
3
15-20
Walking Lunges
3
12-15 per leg
Dumbbell Bent-Over Rows
3
15-20
Plank (hold)
3
30-60 seconds
Burpees
3
10-15
Monday: Full-Body Strength
Exercise
Sets
Reps
Dumbbell Squats
4
6-8
Dumbbell Bench Press
4
6-8
Dumbbell Deadlifts
4
6-8
Dumbbell Bent-Over Rows
3
6-8
Dumbbell Overhead Press
3
6-8
Dumbbell Pull-Ups or Assisted Pull-Ups
3
6-8
Tuesday: Full-Body Hypertrophy
Exercise
Sets
Reps
Dumbbell Lunges
3
10-12
Incline Dumbbell Press
3
10-12
Dumbbell Romanian Deadlifts
3
10-12
Seated Dumbbell Rows
3
10-12
Dumbbell Lateral Raises
3
12-15
Dumbbell Tricep Extensions
3
10-12
Wednesday: Full-Body Endurance
Exercise
Sets
Reps
Front Squats
3
15-20
Push-Ups (weighted if possible)
3
15-20
Walking Lunges
3
12-15 per leg
Dumbbell Bent-Over Rows
3
15-20
Russian Twist
3
10-15
Sit ups
3
10-15
Thursday: Full-Body Power
Exercise
Sets
Reps
Dumbbell Power Cleans
4
3-5
Dumbbell Push Press
4
3-5
Box Jumps (weighted if possible)
4
6-8
Dumbbell Kettlebell Swings
4
8-10
Medicine Ball Slams (if available)
3
8-10
Sprint Intervals (30 seconds on, 30 seconds off)
6
–
Exercise
Sets
Reps
Dumbbell Power Cleans
4
3-5
Dumbbell Push Press
4
3-5
Box Jumps (weighted if possible)
4
6-8
Dumbbell Kettlebell Swings
4
8-10
Medicine Ball Slams (if available)
3
8-10
Sprint Intervals (30 seconds on, 30 seconds off)
6
–
Full-Body Strength Workout
Exercise
Sets
Reps
Barbell Squats
4
6-8
Bench Press
4
6-8
Deadlifts
4
6-8
Pull-Ups
3
6-8
Overhead Press
3
6-8
Barbell Rows
3
6-8
References
Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
Schoenfeld BJ, Contreras B, Vigotsky AD, Peterson M. Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. J Sports Sci Med. 2016 Dec 1;15(4):715-722. PMID: 27928218; PMCID: PMC5131226.
Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
Hamarsland H, Moen H, Skaar OJ, Jorang PW, Rødahl HS, Rønnestad BR. Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants. Front Physiol. 2022 Jan 5;12:789403. doi: 10.3389/fphys.2021.789403. PMID: 35069251; PMCID: PMC8766679.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.
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