Dumbbell Upper / Lower Workout Routine (4-Day Home Plan) | Free

Upper

6 exercises · ~40 min

1
Dumbbell Bench PressDumbbell
3 × 8-10
2
One-Arm Dumbbell RowDumbbell
3 × 10 each
3
Dumbbell Shoulder PressDumbbell
3 × 8-10
4
Reverse FlyesDumbbell
2 × 12-15
5
Dumbbell Bicep CurlDumbbell
2 × 10-12
6
Standing Dumbbell Triceps ExtensionDumbbell
2 × 10-12

Lower

6 exercises · ~55 min

1
Goblet SquatDumbbell
3 × 10
2
Dumbbell Romanian DeadliftDumbbell
3 × 8-10
3
Bulgarian Split SquatDumbbell
3 × 8 each
4
Dumbbell Hip ThrustDumbbell
3 × 10-12
5
Standing Dumbbell Calf RaiseDumbbell
3 × 12-15
6
PlankBodyweight
3 × 30s

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Dumbbell Upper / Lower questions, answered

Can you build muscle with dumbbells?

Yes. Muscle responds to hard sets taken close to failure, and dumbbells get you there as well as a barbell does.

What dumbbell weight do I need?

A pair of adjustables reaching at least 50 lbs each covers a beginner's first year. Fixed pairs work if you own several weights.

How do I train legs without a rack?

Goblet squats, Bulgarian split squats, Romanian deadlifts and hip thrusts. Single leg work makes lighter dumbbells feel heavy.

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