LOSE FAT · 4 DAYS/WK · DUMBBELLS
Workout to lose fat 4 days a week with dumbbells
Cut body fat with a structure that maximizes calorie burn while preserving muscle. With just a pair of dumbbells. 4 days allow more volume per muscle group without burning out.
Goal
Lose fat
Frequency
4 days / week
Where
Dumbbells
Sample routine
Metabolic circuit
Chain the exercises with little rest to keep your heart rate elevated.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Chest Press | 3-4 | 12-15 | 30-45 s |
| One-arm Dumbbell Row | 3-4 | 12-15 | 30-45 s |
| Dumbbell Biceps Curl | 3-4 | 12-15 | 30-45 s |
| Dumbbell Overhead Press | 3-4 | 12-15 | 30-45 s |
| Dumbbell Romanian Deadlift | 3-4 | 12-15 | 30-45 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | 3-4 | 12-15 | 30-45 s |
| Weighted Crunch | 3-4 | 12-15 | 30-45 s |
| Dumbbell Chest Press | 3-4 | 12-15 | 30-45 s |
| One-arm Dumbbell Row | 3-4 | 12-15 | 30-45 s |
| Dumbbell Biceps Curl | 3-4 | 12-15 | 30-45 s |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Romanian Deadlift | 3-4 | 12-15 | 30-45 s |
| Lateral Raises | 3-4 | 12-15 | 30-45 s |
| Dumbbell Triceps Extension | 3-4 | 12-15 | 30-45 s |
| Dumbbell Shrugs | 3-4 | 12-15 | 30-45 s |
| Weighted Crunch | 3-4 | 12-15 | 30-45 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Biceps Curl | 3-4 | 12-15 | 30-45 s |
| Dumbbell Overhead Press | 3-4 | 12-15 | 30-45 s |
| Dumbbell Romanian Deadlift | 3-4 | 12-15 | 30-45 s |
| Lateral Raises | 3-4 | 12-15 | 30-45 s |
| Dumbbell Triceps Extension | 3-4 | 12-15 | 30-45 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Short rest + compound lifts = EPOC effect. You keep burning calories hours after the workout.
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
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