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Dumbbell Upper/Lower 4-Day
Overview
The dumbbell upper/lower split brings proper periodisation to home training. By separating upper and lower body work across four sessions, you can accumulate more volume per muscle group than a full-body approach while using only dumbbells. This programme uses strength-focused and hypertrophy-focused days for each half, creating a well-rounded stimulus.
You'll need dumbbells heavy enough to be challenging for 6–8 rep sets on pressing movements — ideally adjustable dumbbells or multiple fixed pairs up to 25–30 kg.
Schedule
| Day | Session |
|---|---|
| Monday | Upper A (Strength) |
| Tuesday | Lower A (Strength) |
| Thursday | Upper B (Hypertrophy) |
| Friday | Lower B (Hypertrophy) |
| Wednesday / Saturday / Sunday | Rest |
Warm-Up Protocol
Upper days: arm circles, band pull-aparts (or towel), 10 push-ups, 10 scapular push-ups. Lower days: hip circles, hip flexor stretch, 15 bodyweight squats, 10 glute bridges. 3–5 minutes total.
Week 1–4: Foundation Phase
Day 1: Upper A — Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Floor Press | 4 | 6–8 | 90s |
| Dumbbell Row | 4 | 6–8 per side | 90s |
| Dumbbell Overhead Press | 3 | 6–8 | 90s |
| Dumbbell Pullover | 3 | 8–10 | 60s |
| Dumbbell Lateral Raises | 3 | 12–15 | 45s |
| Dumbbell Curl | 2 | 10–12 | 45s |
| Tricep Kickback | 2 | 12 | 45s |
Day 2: Lower A — Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Goblet Squat | 4 | 8–10 | 90s |
| Dumbbell Romanian Deadlift | 4 | 8–10 | 90s |
| Dumbbell Bulgarian Split Squat | 3 | 8 per leg | 90s |
| Single-Leg Romanian Deadlift | 3 | 8 per leg | 60s |
| Dumbbell Calf Raises | 4 | 15–20 | 45s |
Day 3: Upper B — Hypertrophy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Press | 4 | 12–15 | 60s |
| Dumbbell Bent-Over Row | 4 | 12–15 | 60s |
| Dumbbell Arnold Press | 3 | 12–15 | 60s |
| Dumbbell Fly (floor) | 3 | 15–20 | 45s |
| Dumbbell Hammer Curl | 3 | 12–15 | 45s |
| Overhead Tricep Extension | 3 | 12–15 | 45s |
| Reverse Fly | 3 | 15–20 | 45s |
Day 4: Lower B — Hypertrophy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Sumo Squat | 4 | 12–15 | 60s |
| Dumbbell Walking Lunges | 3 | 12 per leg | 60s |
| Dumbbell Hip Thrust | 4 | 15–20 | 60s |
| Dumbbell Stiff-Leg Deadlift | 3 | 15 | 60s |
| Dumbbell Step-Ups | 3 | 12 per leg | 60s |
| Seated Calf Raises (dumbbell on knee) | 4 | 20 | 45s |
Week 5–8: Intensification Phase
Add one set to all compound movements on strength days. Introduce 3-second eccentric tempo on hypertrophy day exercises for weeks 5–6. In weeks 7–8, add a rest-pause set on the final exercise of each session.
Progression
Strength days: linear progression — add 1–2 kg per side when all sets are completed. Hypertrophy days: double progression. Dumbbell increments are typically 2 kg, so rep ranges may need to extend before jumping weight.
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Cutting Modifications
Upper/lower frequency is ideal for cutting. Keep strength day loads at working weights — these sessions send the strongest muscle-preservation signal. Reduce hypertrophy day volume by one set per exercise if consistently low on energy. Dumbbell training is great for home cutting because proximity to the kitchen makes hitting protein targets easier — use the space and meal prep on rest days.
Pro Tip
When dumbbell weights jump by 2–4 kg increments, there's often a frustrating gap where the lighter weight is easy but the heavier weight is too challenging. Bridge this by adding a 4th set rather than jumping to the heavier weight prematurely.