Workouts · Weekly plans

4-Day Dumbbell Upper/Lower Split for Intermediate

A simple 4-day-a-week dumbbell training plan for intermediate. 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 Intermediate

Incline Dumbbell Press4 × 8–12Chest

Bent Over Two-Dumbbell Row4 × 8–12Upper & Mid Back

Reverse Flyes4 × 8–12Shoulders

Middle Back Shrug4 × 8–12Upper & Mid Back

Hammer Curls4 × 8–12Biceps

Standing Dumbbell Triceps Extension4 × 8–12Triceps

Tuesday: Dumbbell Lower Body Workout for Intermediate

Dumbbell Step Ups4 × 8–12 / sideQuads

Vertical Swing4 × 8–12Hamstrings

Single Leg Glute Bridge4 × 8–12 / sideGlutes

Dumbbell Squat4 × 8–12Quads

Calf Raise On A Dumbbell4 × 15Calves

Spell Caster4 × 15Abs

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