Written by Kyle Hunt | BEXSci.
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Few pieces of gym equipment are as versatile as a dumbbell. You can train for anything with them, which is why bodybuilders, powerlifters, CrossFitters, Strongmen, and team sport athletes all use them. On the surface, dumbbells might seem basic, but don't underestimate their capability. You can achieve remarkable muscle growth with just a few dumbbells.
In this article, we'll break down a straightforward yet highly effective 4-day dumbbell-only workout routine. Whether you're working out at home or in a limited space, this program will help you pack on muscle and get stronger without the need for fancy equipment. Let's dive in and unlock your potential with dumbbells!
4-Day Dumbbell Workout Plan
For this four-day dumbbell workout plan, we will do one of my favorite training splits for building muscle: the upper–lower–push-pull. I love this split, which combines upper/lower and push-pull legs.
You can do the workouts on any day that fits your schedule. However, I recommend Monday, Wednesday, Friday, and Saturday. This setup provides ample recovery between workouts and allows you to maximize performance.
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.
- Dumbbell Incline Bench Press: 4 sets x 8-10 reps
- Dumbbell Row: 4 sets x 10-12 reps on each side
- Standing One Arm Dumbbell Shoulder Press: 4 sets x 10-12 reps on each side
- Dumbbell Rear Raise: 3 sets x 12-15 reps
- Hammer Curl: 3 sets x 10-12 reps
- One Arm Dumbbell Kickback: 3 sets x 10-12 reps on each side
The first exercise is a dumbbell incline bench press, targeting the upper (clavicular head) part of the chest. In my opinion, the dumbbell incline press is the best upper chest movement.
After one arm dumbbell row, we move on to one of my favorite shoulder exercises, 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.
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.
- Dumbbell Goblet Squat: 4 sets x 10-20 reps
- Dumbbell Romanian Deadlift: 3 sets x 10-20 reps
- Dumbbell Bulgarian Split Squat: 3 sets x 10-12 reps
- Lying Dumbbell Leg Curl: 3 sets x 8-10 reps
- Standing Single Leg Dumbbell Calf Raise: 3 sets x 10-12 reps on each side
- Dumbbell Sit Up: 3 sets x 10-15 reps
- Dumbbell Side Bend: 3 sets x 10-15 reps on each side
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.
You may be wondering what a dumbbell leg curl is. A dumbbell leg curl is a unique exercise in which you lie on your stomach on a bench, hold a dumbbell between your feet, bend your knees to pull the dumbbell towards your butt, and lower it back down.
Finish up with some calves and abs.
Day #3: Push
Day three is a traditional bodybuilding push day. There are two chest exercises, two shoulder exercises, and two triceps exercises. By the end, all three muscle groups should have a nasty pump.
- One Arm Dumbbell Bench Press: 4 sets x 8-10 reps on each side
- Incline Dumbbell Fly: 3 sets x 12-15 reps
- Seated Dumbbell Shoulder Press: 4 sets x 8-10 reps
- Seated Dumbbell Lateral Raise: 3 sets x 10-12 reps
- Lying Dumbbell Triceps Extension: 4 sets x 8-10 reps
- One Arm Dumbbell Overhead Triceps Extension: 3 sets x 10-12 reps on each side
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.
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.
- Incline Dumbbell Chest Supported Row: 4 sets x 8-10 reps
- Dumbbell Pullover: 4 sets x 10-12 reps
- Dumbbell Shrug: 3 sets x 10-12 reps
- Incline Curl: 3 sets x 8-10 reps
- Dumbbell Single Arm Preacher Curl: 3 sets x 10-12 reps on each side
- Dumbbell Alternating Curl: 3 sets x 12-15 reps on each side
The three biceps exercises attack the muscle from multiple elbow positions. The incline dumbbell curl has your elbows behind your body, the preacher curl has your elbows in front of your body, and the alternating curls have your elbows at your sides. It's probably not a huge deal, but it's something I like to do with biceps workouts.
Are Dumbbell Workouts Effective?
You may wonder if a dumbbell-only workout like the one above is effective. The answer is yes, absolutely. The body responds to tension, whether from barbells, machines, or dumbbells. It doesn't matter. The key is to continuously increase tension over time. When using dumbbells, I like to use a system called double progression.
Double progression, a straightforward method to incorporate progressive overload into your training, is as simple as it sounds. Here's how it works. You operate within a programmed rep range (say 8-10) by starting on the low end and maintaining the same weight until you can reach the top of that rep range. Once you've achieved this for the programmed number of sets, you increase the weight by a manageable 5 to 10 pounds and repeat the process.
For example, on day one, you start with a weight you can do for four sets of 8 reps. Let's say it's 80-pound dumbbells. In this case, stick with 80-pound dumbbells until you get four sets of 10 reps. Then, bump up to the 85s or 90s and repeat the process. The beauty of this method is that you always strive to increase reps first and then, when you're ready, increase the weight. Hence, the term 'double progression '.
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.
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
For most people, a lack of weight won't be a problem. However, for the freaks out there, you may max out the dumbbells available at the gym. This issue all depends on where you train. If you lift at Planet Fitness, you won't have access to anything over 75lbs. That said, if you train at a hardcore gym, chances are they will have dumbbells up to at least 125lbs. I've been to a few gyms with dumbbells up to 150lbs. At that point, you shouldn't need anything heavier than that unless you are Ronnie Coleman in his prime.
Even so, there are a few things we can do to make the most out of light dumbbells. For starters, slow down the tempo. Take 4 or 5 seconds to lower the weight, pause at the bottom, and lift as usual on the way up. If you don't like doing that, add reps. Even high-rep training (20+ reps) can build muscle. It sucks, but it works. Lastly, while you shouldn't go crazy with this, you can shorten your rest periods. Keeping your rest periods to 60 seconds will limit how much weight you need to challenge the muscles.
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 - deadlifting off the floor and no 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 I want you to do. Find something to hang off from, be it an overhead bar, tree branch, or something else, and bang out some pull-ups. Voila, 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.
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!
Kyle Hunt
Author