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 | 120s |
| 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 | 120s |
| 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 | 120s |
| 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 |
The Dumbbell Two-Muscle-Pair Split is 4 days a week, with sessions of about 55 minutes, over 8 weeks.
The Dumbbell Two-Muscle-Pair Split uses dumbbells.
The Dumbbell Two-Muscle-Pair Split is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
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
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