Workout with Just Dumbbells: 4-Day Upper/Lower Dumbbell Workout Plan

Description of Exercise

This exercise is designed for people who own simply a set of dumbbells.

It can be done as a development from my three-day dumbbell-only plan or by people who work out at home, travel frequently, and want to get a strong exercise in at a hotel gym with limited equipment.

You can follow this workout regimen in its entirety for a maximum of 12 weeks.

After 12 weeks, you might want to think about switching up the weight or volume you use (buying a new set of dumbbells, for example), or perhaps going out and joining a local gym where there will be a wider range of equipment available for you to use.

You are required by the program to work out four days a week. It is entirely up to you whatever days you choose to work out. Therefore, it is recommended to take 48–72 hours off between your two upper body workouts and 48–72 hours off between your two lower body workouts.

As an illustration, follow the workout schedule exactly and schedule your rest days for Wednesdays and the weekends. You have the ideal window of time during your rest days to add foam rolling, cardio training, or flexibility training, or all three.

Helping you gain muscle is the aim of this workout. Depending on how many calories you consume, it may also assist you in reaching your fat loss objectives.

For this exercise regimen, rest intervals should be kept to a maximum of 30 to 60 seconds.

Please be sure to leave any more questions in the comments section below if you have any about this upper/lower dumbbell only training regimen!

Arun Bhagat

As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.