Dumbbells are among the most versatile tools in the gym, used by bodybuilders, powerlifters, CrossFitters, and athletes alike. They may look simple, but don’t underestimate their power—dumbbells can deliver serious muscle growth and strength gains with minimal space or equipment.
In this article, we’re delivering a free, 4-day dumbbell-only workout routine that offers an effective way to build muscle, boost strength, and keep your gains coming! Check it out…we’re going to get right to it!
4-Day Dumbbell Workout Plan
For this four-day dumbbell workout plan, we will use a unique split that favors the upper body.
The 4 training sessions will include;
- Upper
- Lower
- Upper Push
- Upper Pull
You can do the workouts on any day that fits your schedule. However, you should have no more than 2 days of training in a row. This setup provides ample recovery between workouts and allows you to maximize performance. Other than that, it’s totally up to you.
Day #1: Upper
Day one is a complete upper body day, with at least one exercise for each major muscle group. This workout sets the week up to hit each upper body muscle group twice weekly.
The first exercise is a dumbbell incline bench press – the best upper chest movement in my opinion.
You’ll then hit a one arm dumbbell row followed by the one-arm dumbbell shoulder press. This exercise is the truth. Doing one arm at a time challenges your core as hard as any ab exercise.
The day finishes up with some rear delts and arms.
1. Dumbbell Incline Bench Press: 4 sets x 8-10 reps
2. Dumbbell Row: 4 sets x 10-12 reps on each side
3. Standing One Arm Dumbbell Shoulder Press: 4 sets x 10-12 reps on each side
4. Dumbbell Rear Raise: 3 sets x 12-15 reps
5. Hammer Curl: 3 sets x 10-12 reps
6. One Arm Dumbbell Kickback: 3 sets x 10-12 reps on each side
Day #2: Legs, Calves, and Abs
Day two is the only leg day of the week. Since there is only one, we need to crush it, and this workout packs a punch.
Many people say you can't get big legs without doing barbell squats and deadlifts. It's just not true. Are they great exercises? Yes, of course. But you can get in a great lower body workout with dumbbell variations.
The key to this workout is pushing the first two exercises hard. I programmed a wide rep range (10-20) because if you are strong, you might need to hit close to 20 reps to make the sets challenging.
Finish up with some calves and abs.
1. Dumbbell Goblet Squat: 4 sets x 10-20 reps
2. Dumbbell Romanian Deadlift: 3 sets x 10-20 reps
3, Dumbbell Bulgarian Split Squat: 3 sets x 10-12 reps
4. Lying Dumbbell Leg Curl: 3 sets x 8-10 reps
5. Standing Single Leg Dumbbell Calf Raise: 3 sets x 10-12 reps on each side
6. Dumbbell Sit Up: 3 sets x 10-15 reps
7. Dumbbell Side Bend: 3 sets x 10-15 reps on each side
Day #3: Push
Day three is a traditional bodybuilding push day. There are two chest exercises, two shoulder exercises, and two triceps exercises.
Start light if you have never done a one-arm dumbbell bench press. The dumbbell will pull you right off the bench.
You need to keep your core tight and your shoulder stabilized to prevent that from happening.
You can set the bench on a slight incline or decline for the lying dumbbell triceps extension if it feels better. I like a slight incline.
By the end, all three muscle groups should have a nasty pump.
1. One Arm Dumbbell Bench Press: 4 sets x 8-10 reps on each side
2. Incline Dumbbell Fly: 3 sets x 12-15 reps
3. Seated Dumbbell Shoulder Press: 4 sets x 8-10 reps
4. Seated Dumbbell Lateral Raise: 3 sets x 10-12 reps
5. Lying Dumbbell Triceps Extension: 4 sets x 8-10 reps
6. One Arm Dumbbell Overhead Triceps Extension: 3 sets x 10-12 reps on each side
Day #4: Pull
Day four is a classic pull day. It includes two back, one trap, and three biceps exercises. Why three biceps exercises? Who doesn't want bigger biceps?
The only thing this workout needs is a vertical pull. Unfortunately, that is one movement pattern you can't do with a dumbbell.
However, if you can find an overhead bar or a low tree branch to hang from, bang out some pull-ups, and it's taken care of.
1. Incline Dumbbell Chest Supported Row: 4 sets x 8-10 reps
2. Dumbbell Pullover: 4 sets x 10-12 reps
3. Dumbbell Shrug: 3 sets x 10-12 reps
4. Incline Curl: 3 sets x 8-10 reps
5. Dumbbell Single Arm Preacher Curl: 3 sets x 10-12 reps on each side
6. Dumbbell Alternating Curl: 3 sets x 12-15 reps on each side
How To Use Progressive Overload
The key is to continuously increase the demand over time i.e. progressive overload. In a nutshell, progressive overload is a principle that says you must continually increase the work placed on a muscle in order to continually stimulate growth.¹
When it comes to dumbbells, we like to use a method we call “ladders” or “double progression”. Here's how it works.
Rather than use straight sets, use a rep range, such as say 8-10. Start with a load that puts you on the low end. You’ll then increase the number of reps until you get to the high end. Once there, add some weight and start over.
Here’s how it would look using the 8-10 rep range;
- Week 1: 3X8 @ 100lbs
- Week 2: 3X9 @ 100lbs
- Week 3: 3X10 @ 100lbs
- Week 4: 3X8 @ 105lbs
Keep a notepad to record sets, reps, and weights. It will help you stay organized and let you know what numbers you have to beat.
Dumbbell HIIT Workout
If you need another dumbbell workout in your arsenal, you can also use this 22-minute Dumbbell HIIT workout. It consists of;
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5 Exercises
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30 Seconds Work
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15 Seconds Rest
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Each Exercise Is Done Twice In A Row Each Round
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3 Total Rounds
The exercises used are;
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Hammer Curl Press
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Reverse Lunge
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Alternating Side & front Lateral Raise
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Deadlift Back Row
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Dumbbell Snatch
So, here’s how it will play out;
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Hammer Curl Press: 30 Seconds
- Rest: 15 Seconds
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Hammer Curl Press: 30 Seconds
- Rest: 15 Seconds
- Reverse Lunge: 30 Seconds
And so on for 3 rounds.
You can also follow along with the video above!
Are Dumbbell Workouts Effective?
Of course!!
As long as you can put a sufficient load on the muscles, they will grow. The body responds to tension in the same manner, whether from barbells, machines, or dumbbells – it doesn't matter.
In fact, in terms of muscle growth, you could make the argument that dumbbells are superior when compared to the barbell. This is largely due to;
- Instability that creates more muscle activation
- Greater range of motion for many exercises
- Larger selection of exercises
- More versatility
On the flip side, the barbell probably takes the prize for pure strength improvements as you’re able to lift more weight.
Regardless, both are awesome and will get the job done.
Common Concerns With Dumbbell-Only Workouts
Although dumbbell workouts are fantastic, they do raise some common concerns. Here are a few issues and how to work around them.
1. Load
Depending on where you train, weight may or may not be an issue.
Ideally you have access to a full set of dumbbells. However, if you’re training at home, this may not be realistic.
If you find you’re in a situation where you don’t have the correct dumbbell you need to accommodate the desired load, there are some things you can do.
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Slow down the tempo
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Add pauses during the rep
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Figure the muscle first if possible I.e. do pushups before chest press
Regardless, the most important factor is bringing each set to failure
2. Awkward
Let's say your gym does have heavy dumbbells. Awesome, right?
Well, have you ever tried to maneuver dumbbells 120lbs or heavier? If not, I will let you in on a secret. It's a pain in the ass. It's awkward.
Getting the dumbbells up and into position for most movements is more demanding than the exercise itself.
On top of that, the dumbbells are massive. The good news is that having a trusty spotter to help is a lifesaver.
If you plan to go heavy on dumbbells, make sure you are working out with a training partner or have someone in the gym you trust to help you out.
3. Limited Exercise Options
You can do almost everything with dumbbells, but there are a few exercises you can't do—quick, pop quiz. Look at the workout above and see if you notice any glaring holes. I'll wait.
Did you look? If you did, you should have noticed two missing movement patterns
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Deadlifting off the floor
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Vertical pulling
As long as you are not powerlifting, not deadlifting from the floor is not a huge concern. We are doing Romanian deadlifts, so your posterior chain is getting plenty of work.
However, the lack of vertical pulling is a weakness in the program. Here is what you can do.
Find something to hang off from, be it an overhead bar, tree branch, or something else, and bang out some pull-ups – vertical pulling is taken care of.
Benefits of Dumbbell Exercises
I can't talk about the limitations of dumbbells without at least briefly mentioning their vast advantages.
1. Unilateral
Unlike barbell movements, dumbbell exercises can be done with one limb at a time, which helps to identify and correct muscle imbalances.
By working each side independently, you ensure that one side doesn't compensate for the other, promoting balanced muscle and strength development.
2. Stability and Balance
Dumbbell exercises often require greater stabilization than machines or barbells, which can improve balance and coordination.
By engaging stabilizer muscles to control the weight, you develop better stability and balance, which are crucial for sports and everyday activities.²
3. Low Impact
Dumbbell exercises are low-impact, reducing joint strain while still providing effective muscle-building training. This benefit is particularly impactful for lower body exercises.
Switching from barbell squats and deadlifts to dumbbell goblet squats and Romanian deadlifts can keep you in the game if you have lower back pain.
Adjustable Dumbbells Vs. A Full Set
If you are reading this article because you are looking into doing dumbbell-only training at home, you might have a question about whether you should get adjustable dumbbells or a complete set.
Of course, the most significant consideration will be the budget. It's wild how much a set of dumbbells costs. Now, on the plus side, you will hand them down to your grandkids if you buy a reputable brand.
Adjustable dumbbells offer versatility and space-saving benefits, allowing for easy weight adjustment and storage. While they still require a decent initial investment, they are more affordable than a full set of dumbbells. On the other hand, purchasing a complete set of dumbbells provides convenience and eliminates the need for adjusting weights between sets.
You can also do supersets and drop sets with ease. Plus, a dumbbell set in your garage gives you the feel of a commercial gym. However, this option is more costly and requires significantly more storage space. Ultimately, the decision depends on what you are looking for.
Conclusion
Well, there you have it: a complete dumbbell-only workout plan. Whether training on the road, at home, or in a small gym, dumbbell exercises can get you jacked.
The versatility, convenience, and adaptability of dumbbell workouts make them an excellent choice for anyone looking to build muscle and improve their physique.
Remember that consistency and effort are crucial to maximizing results. It's not always just what you do but how you do it. So, grab your dumbbells, start lifting, and get after it.
Looking for a more complete dumbbell training program? Try running our 12 Week Dumbbell Workout Plan!
References
- Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142. Published 2022 Sep 30. doi:10.7717/peerj.14142 https://pubmed.ncbi.nlm.nih.gov/36199287/
- Saeterbakken, Atle H.1; Fimland, Marius S.2,3. Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses. Journal of Strength and Conditioning Research 27(7):p 1824-1831, July 2013. | DOI: 10.1519/JSC.0b013e318276b873 https://journals.lww.com/nsca-jscr/fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspx
Kyle Hunt
Author