Dumbbell Upper/Lower Split, 4 Days
A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
About the program
Once dumbbell full body gets easy, splitting into upper and lower days lets you do more sets per muscle. Upper A is horizontal pressing and rowing, upper B is vertical work and arms. Lower A is squats and lunges, lower B is stiff-legged deadlifts, step-ups and calves.
Who it is for
Lifters with adjustable dumbbells and a bench at home and at least three months of training.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Upper A
17 sets
Lower A
13 sets
Upper B
19 sets
Lower B
14 sets
How to progress
Work in the 8–15 range. When every set reaches 15, go heavier and start again at 8–10.
Similar programs
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