Plan page
4 day dumbbell split
Four sessions a week, two upper and two lower, all of it with a pair of dumbbells. Here is the first week exactly as the plan hands it to you.
01The answers behind it
- Goal
- Muscle gain
- Experience
- Getting back into it
- Days per week
- 4 days
- Session length
- 45 minutes
- Equipment
- Dumbbells at home
- Split
- Upper and lower
- Age band
- 30-39
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Upper A | 45 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Lower A | 45 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Upper B | 45 min |
| Day 6 Sat | Lower B | 45 min |
| Day 7 Sun | Rest day | — |
Day 1 Upper A
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell bench pressElbows at 45 degrees, lower until you feel a stretch, press without clashing the weights. | 4 | 8-10 | 90 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 4 | 8-10 | 90 s |
| Pike push-upHips high, lower the crown of your head towards the floor between your hands. | 3 | 10-12 | 60 s |
| Towel rowLoop a towel around a solid door handle, lean back, pull your chest to your hands. | 3 | 10-12 | 60 s |
| Band curlStand on the band, elbows at your sides, slow for three seconds on the way down. | 3 | 10-12 | 60 s |
Day 3 Lower A
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squatHold the weight against your chest, sit down between your hips, keep your heels flat. | 4 | 8-10 | 90 s |
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 4 | 8-10 | 90 s |
| Split squatFront foot flat, back heel up, straight down and straight back up. | 3 | 10-12 | 60 s |
| Side plankStack your shoulders and hips, lift the bottom rib away from the floor. | 3 | 10-12 | 60 s |
| Standing calf raiseAll the way up, all the way down, two seconds at the bottom stretch. | 3 | 10-12 | 60 s |
Day 5 Upper B
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell pulloverElbows slightly bent, reach back only as far as your shoulders allow. | 4 | 8-10 | 90 s |
| Dumbbell shoulder pressRibs down so you press with your shoulders, not your lower back. | 4 | 8-10 | 90 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 3 | 10-12 | 60 s |
| Dumbbell bench pressElbows at 45 degrees, lower until you feel a stretch, press without clashing the weights. | 3 | 10-12 | 60 s |
| Overhead triceps extensionElbows pointing forward, lower behind your head, keep the ribs down. | 3 | 10-12 | 60 s |
Day 6 Lower B
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 4 | 8-10 | 90 s |
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 4 | 8-10 | 90 s |
| Bodyweight squatSlow on the way down, three seconds, then stand up with intent. | 3 | 10-12 | 60 s |
| Standing calf raiseAll the way up, all the way down, two seconds at the bottom stretch. | 3 | 10-12 | 60 s |
| Side plankStack your shoulders and hips, lift the bottom rib away from the floor. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 3 day full body plan for beginnersThree sessions a week, each one covering the whole body, with sets kept low while you learn the movements.
- 30 day home workout plan, no equipmentNo rack, no dumbbells, nothing to buy: three sessions a week of bodyweight work in 30 minutes.
- 45 minute push pull legsPush, pull, legs, three times a week, with the exercise count set so a session finishes in 45 minutes.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.