4-Day Dumbbell Upper/Lower Split for Beginners
A simple 4-day-a-week dumbbell training plan for beginners. Each day links to a full workout with sets, reps and animated exercise demos.
Your week
Rest or walk on Wednesday and the weekend.
How to run this plan
- Follow it for 8–12 weeks before changing it.
- Write down your weights and reps, and try to beat them a little each week.
- Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
- Every 6–8 weeks, take an easier week with lighter weights.
Monday: Dumbbell Upper Body Workout for Beginners
Tuesday: Dumbbell Lower Body Workout for Beginners
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