An intermediate 4-day dumbbell program pairing synergistic muscle groups — chest & triceps, back & biceps, shoulders & core, and legs & glutes — for efficient, balanced strength gains.
A smart 4-day dumbbell split that pairs muscles that work together — so your workouts flow and your recovery stays clean.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Floor Press | 4 × 8-12 | 90s |
| Dumbbell Fly | 4 × 10-12 | 90s |
| Skull Crushers | 3 × 10-12 | 60s |
| Overhead Triceps Extension | 3 × 12-15 | 60s |
| Decline Push-Up | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Row | 4 × 8-12 | 90s |
| Dumbbell Romanian Deadlift | 4 × 10-12 | 90s |
| Bicep Curls | 3 × 10-12 | 60s |
| Hammer Curl | 3 × 12-15 | 60s |
| Superman | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Shoulder Press | 4 × 8-12 | 90s |
| Dumbbell Lateral Raise | 3 × 12-15 | 60s |
| Front Raise | 3 × 12-15 | 60s |
| Banded Reverse Fly | 3 × 12-15 | 45s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 4 × 8-12 | 90s |
| Dumbbell Romanian Deadlift | 4 × 10-12 | 90s |
| Forward Lunge | 3 × 10-12 | 60s |
| Hip Thrust (Bodyweight) | 3 × 12-15 | 60s |
| Single-Leg Hip Thrust | 3 × 12-15 | 45s |
Choose a weight that challenges you within the rep range while maintaining good form. Warm up for 5 minutes before each session.
Track this plan free — sets, rest timers & AI coaching