# Dumbbell Two-Muscle-Pair Split

> An intermediate 4-day dumbbell program pairing synergistic muscle groups — chest & triceps, back & biceps, shoulders & core, and legs & glutes — for efficient, balanced strength gains.

Goal: General Fitness · Level: Intermediate · Equipment: Dumbbells · 4 days/week · ~55 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/gf-dumbbells-intermediate-2muscle

## Overview

A smart 4-day dumbbell split that pairs muscles that work together — so your workouts flow and your recovery stays clean.

## The Program

### Day 1 – Chest & Triceps — Chest & Triceps

- **Dumbbell Floor Press** — 4 sets × 8-12 reps, rest 90s
- **Dumbbell Fly** — 4 sets × 10-12 reps, rest 90s
- **Skull Crushers** — 3 sets × 10-12 reps, rest 60s
- **Overhead Triceps Extension** — 3 sets × 12-15 reps, rest 60s
- **Decline Push-Up** — 3 sets × 12-15 reps, rest 45s

### Day 2 – Back & Biceps — Back & Biceps

- **Dumbbell Row** — 4 sets × 8-12 reps, rest 90s
- **Dumbbell Romanian Deadlift** — 4 sets × 10-12 reps, rest 90s
- **Bicep Curls** — 3 sets × 10-12 reps, rest 60s
- **Hammer Curl** — 3 sets × 12-15 reps, rest 60s
- **Superman** — 3 sets × 12-15 reps, rest 45s

### Day 3 – Shoulders & Core — Shoulders & Core

- **Dumbbell Shoulder Press** — 4 sets × 8-12 reps, rest 90s
- **Dumbbell Lateral Raise** — 3 sets × 12-15 reps, rest 60s
- **Front Raise** — 3 sets × 12-15 reps, rest 60s
- **Banded Reverse Fly** — 3 sets × 12-15 reps, rest 45s
- **Plank** — 3 sets × 30s, rest 45s

### Day 4 – Legs & Glutes — Legs & Glutes

- **Goblet Squat** — 4 sets × 8-12 reps, rest 90s
- **Dumbbell Romanian Deadlift** — 4 sets × 10-12 reps, rest 90s
- **Forward Lunge** — 3 sets × 10-12 reps, rest 60s
- **Hip Thrust (Bodyweight)** — 3 sets × 12-15 reps, rest 60s
- **Single-Leg Hip Thrust** — 3 sets × 12-15 reps, rest 45s

## Safety notes

Choose a weight that challenges you within the rep range while maintaining good form. Warm up for 5 minutes before each session.