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Build muscle

Upper / lower with dumbbells

Four sessions a week with only dumbbells and a bench. The gym setup, in your living room.

  • 4 days a week
  • About 45 min
  • Dumbbells
  • Intermediate
  • 10 weeks

The sessions

Train 4 days a week, one session of each. Leave a rest day between sessions when you can.

1Upper A

  1. Dumbbell bench press4 × 8
  2. Bent-over dumbbell row4 × 8
  3. Seated dumbbell press3 × 10
  4. Dumbbell row3 × 10
  5. Dumbbell curl3 × 12
  6. Overhead triceps extension3 × 12

2Lower A

  1. Goblet squat4 × 10
  2. Dumbbell Romanian deadlift4 × 10
  3. Bulgarian split squat3 × 10
  4. Dumbbell calf raise3 × 15
  5. Dead bug3 × 10

3Upper B

  1. Incline dumbbell press4 × 10
  2. Chest-supported row3 × 10
  3. Arnold press3 × 10
  4. Rear delt fly3 × 15
  5. Hammer curl3 × 12
  6. Dumbbell skull crusher3 × 12

4Lower B

  1. Dumbbell lunge3 × 10
  2. Dumbbell hip thrust4 × 10
  3. Dumbbell sumo squat3 × 12
  4. Single-leg Romanian deadlift3 × 10
  5. Side plank3 × 30 s

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

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Healti provides general information about nutrition and training. It is not medical advice.