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Dumbbells and Pull-Up Bar 4-Day
Overview
Dumbbells handle pressing, rowing, and most lower body work exceptionally well. A pull-up bar fills the gap that dumbbells can't — vertical pulling. Together, these two pieces of equipment cover every major movement pattern and enable a complete, balanced programme. The pull-up bar also opens up core exercises (hanging raises) and bodyweight pulling that improve grip strength and shoulder health.
This programme uses an upper/lower split structure with strength and hypertrophy variations. Pull-up bar exercises feature prominently in both upper days.
Schedule
| Day | Session |
|---|---|
| Monday | Upper A — Strength |
| Tuesday | Lower A |
| Thursday | Upper B — Hypertrophy |
| Friday | Lower B |
| Wednesday / Saturday / Sunday | Rest |
Warm-Up Protocol
Upper days: scapular pull-ups on the bar (10 reps), dead hang (20s), arm circles, push-up warm-up. Lower days: bodyweight squats (15), glute bridges (15), hip circles. The scapular pull-up warm-up before every upper session is essential for shoulder health.
Week 1–4: Foundation Phase
Day 1: Upper A — Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups | 4 | 5–8 | 120s |
| Dumbbell Floor Press | 4 | 6–8 | 90s |
| Dumbbell Row | 4 | 6–8 per side | 90s |
| Dumbbell Overhead Press | 3 | 6–8 | 90s |
| Chin-Ups | 3 | 5–8 | 90s |
| Dumbbell Lateral Raises | 3 | 12–15 | 45s |
Day 2: Lower A
| 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 Hip Thrust | 3 | 15 | 60s |
| Calf Raises | 4 | 20 | 45s |
Day 3: Upper B — Hypertrophy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Press | 4 | 10–12 | 60s |
| Weighted Pull-Ups (backpack) | 3 | 6–10 | 90s |
| Dumbbell Fly | 3 | 12–15 | 45s |
| Inverted Row (under table) | 3 | 12–15 | 60s |
| Dumbbell Arnold Press | 3 | 10–12 | 60s |
| Hanging Knee Raises | 3 | 12–15 | 60s |
| Dumbbell Curl | 3 | 12 | 45s |
| Overhead Tricep Extension | 3 | 12 | 45s |
Day 4: Lower B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Sumo Squat | 4 | 12–15 | 60s |
| Dumbbell Walking Lunges | 3 | 12 per leg | 60s |
| Dumbbell Stiff-Leg Deadlift | 3 | 15 | 60s |
| Dumbbell Step-Ups | 3 | 15 per leg | 60s |
| Hanging Leg Raises | 3 | 10–12 | 60s |
| Seated Calf Raises | 4 | 20 | 45s |
Week 5–8: Intensification Phase
Add weighted pull-ups (backpack, 5–10 kg) to all pull-up sets on Day 1. Progress dumbbell weights on compound exercises using double progression. Day 3: replace 3 sets of weighted pull-ups with 4 sets.
Progression
Pull-up progression is the anchor of this programme. Track your max pull-up set weekly. When you can do 3 sets of 10 clean pull-ups, add a light weighted backpack. Dumbbell progression follows double progression on all exercises.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
Pull-up performance during a cut often improves as bodyweight decreases — the strength-to-weight ratio becomes more favourable for vertical pulling. Use this as motivation during a cut. Keep all dumbbell volumes the same. If energy is low, remove one accessory exercise from Days 3 and 4 rather than reducing compound work. The hanging core exercises can be moved to the end and skipped if truly exhausted.
Pro Tip
Doorframe pull-up bars are limited to your bodyweight. If adding a weighted backpack, ensure the bar is wall-mounted or bolted securely. A bar failure during a loaded pull-up is a serious injury risk.