4 Day Upper Lower Dumbbell Workout Plan For Best Results

A proper upper lower split workout plan produces the best results when it targets major muscle groups accordingly. Many training programs fall short because they place more emphasis on isolation exercises rather than compound movements. This will cause muscles to grow out of proportion with each other. We’ll take a look at what goes into a proper upper lower split workout plan and give you a workout routine to achieve your goals.





This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!

The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake.

Rest periods for this workout program should be limited to 30-60 seconds.

DAY 1: DUMBBELL UPPER BODY WORKOUT

    4 Sets of Bent Over Dumbbell Rows With 8-10 Reps Per Set
    4 Sets of Dumbbell Bench Presses With 8-10 Reps Per Set
    3 Sets of Dumbbell Lateral Raises With 8-12 Reps Per Set
    3 Sets of Dumbbell Pullovers With 8-12 Reps Per Set
    2 Sets of Dumbbell Bicep Curls With 8-12 Reps Per Set
    2 Sets of Dumbbell Shrugs With 12-15 Reps Per Set

DAY 2 – LOWER BODY WORKOUT

    4 Sets of Goblet Squats With 8-10 Reps Per Set
    4 Sets of Dumbbell Stiff Leg Deadlifts With 8-10 Reps Per Set
    3 Sets of Dumbbell Pile Squats With 8-12 Reps Per Set
    3 Sets of Dumbbell Hamstring Curls With 8-12 Reps Per Set
    3 Sets of Standing Dumbbell Calf Raises With 8-12 Reps Per Set
    3 Sets of Planks With 20 Seconds Per Set

DAY 3 – UPPER BODY WORKOUT #2

    4 Sets of One Arm Dumbbell Rows With 8-10 Reps Per Set
    4 Sets of Dumbbell Shoulder Presses With 8-10 Reps Per Set
    3 Sets of Incline Dumbbell Bench Presses With 8-12 Reps Per Set
    3 Sets of Chest Supported Dumbbell Rows With 8-12 Reps Per Set
    2 Sets of Dumbbell Hammer Curls With 8-12 Reps Per Set
    2 Sets of Dumbbell Floor Presses With 8-12 Reps Per Set
    2 Sets of Seated Dumbbell Shrugs With 12-15 Reps Per Set

DAY 4 – LOWER BODY WORKOUT #2

    4 Sets of Dumbbell Stiff Leg Deadlifts With 8-10 Reps Per Set
    4 Sets of Dumbbell Rear Lunges With 8-10 Reps Per Set
    4 Sets of Dumbbell Hip Thrusts With 8-10 Reps Per Set
    3 Sets of Dumbbell Split Squats With 8-12 Reps Per Set
    3 Sets of Seated Dumbbell Calf Raises With 8-12 Reps Per Set
    3 Sets of Planks With 20 Seconds Per Set

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