BUILD MUSCLE · 4 DAYS/WK · DUMBBELLS
Workout to build muscle 4 days a week with dumbbells
The right volume and rep ranges to grow week after week, backed by evidence. With just a pair of dumbbells. 4 days allow more volume per muscle group without burning out.
Goal
Build muscle
Frequency
4 days / week
Where
Dumbbells
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Chest Press | 4 | 8-12 | 90 s |
| One-arm Dumbbell Row | 4 | 8-12 | 90 s |
| Dumbbell Biceps Curl | 4 | 8-12 | 90 s |
| Dumbbell Overhead Press | 4 | 8-12 | 90 s |
| Dumbbell Romanian Deadlift | 4 | 8-12 | 90 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | 4 | 8-12 | 90 s |
| Weighted Crunch | 4 | 8-12 | 90 s |
| Dumbbell Chest Press | 4 | 8-12 | 90 s |
| One-arm Dumbbell Row | 4 | 8-12 | 90 s |
| Dumbbell Biceps Curl | 4 | 8-12 | 90 s |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Romanian Deadlift | 4 | 8-12 | 90 s |
| Lateral Raises | 4 | 8-12 | 90 s |
| Dumbbell Triceps Extension | 4 | 8-12 | 90 s |
| Dumbbell Shrugs | 4 | 8-12 | 90 s |
| Weighted Crunch | 4 | 8-12 | 90 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Biceps Curl | 4 | 8-12 | 90 s |
| Dumbbell Overhead Press | 4 | 8-12 | 90 s |
| Dumbbell Romanian Deadlift | 4 | 8-12 | 90 s |
| Lateral Raises | 4 | 8-12 | 90 s |
| Dumbbell Triceps Extension | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
Unilateral work: each side works on its own, without the stronger one compensating for the weaker.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes
This is the base version.
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