{"id":3955,"date":"2021-04-17T17:33:12","date_gmt":"2021-04-17T17:33:12","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3955"},"modified":"2025-02-11T13:42:45","modified_gmt":"2025-02-11T13:42:45","slug":"4-day-split-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-split-dumbbell-workout","title":{"rendered":"4-Day Split Dumbbell Workout Routine for Muscle Gain w\/ PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for an easy-to-follow and effective dumbbell workout plan, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>in this article, I&#8217;ll share an ultimate 4-day split dumbbell workout routine that will help you build muscle at home and enhance your fitness level.<\/p>\n\n\n\n<p>This workout plan allows you to <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-beginners\" data-type=\"post\" data-id=\"2909\" target=\"_blank\" rel=\"noreferrer noopener\">train each muscle group effectively<\/a> and help you shape your body.<\/p>\n\n\n\n<p>I&#8217;ll also attach a free PDF of this program at the end. You can download it and use it offline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is Split Workout Training?<\/strong><\/h2>\n\n\n\n<p>Split training is one of the <a href=\"https:\/\/thefitnessphantom.com\/best-workout-splits-with-pdf\" data-type=\"post\" data-id=\"9253\" target=\"_blank\" rel=\"noreferrer noopener\">popular workout programs<\/a> for developing strength and muscle mass. It involves splitting up your upper and lower body workout into two sessions, ensuring you can focus on each muscle group efficiently.<\/p>\n\n\n\n<p>For example, if your <a href=\"https:\/\/thefitnessphantom.com\/a-guide-to-the-dumbbell-leg-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"606\" rel=\"noreferrer noopener\">lower body workout <\/a>session is on Monday, then your <a href=\"https:\/\/thefitnessphantom.com\/upper-body-dumbbell-workout-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">upper body training<\/a> session will be on Tuesday. <\/p>\n\n\n\n<p>Split training helps increase strength and size over time. A study has also shown a split routine stimulates more muscle growth than total body training in experienced, resistance-trained men.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dumbbell 4-Day Split Workout Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Type of training<\/td><td>Split Training (Upper\/Lower)<\/td><\/tr><tr><td>Who can do this<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Equipment needed<\/td><td>Dumbbells, Workout Bench<\/td><\/tr><tr><td>Training Frequency<\/td><td>4 days a week<\/td><\/tr><tr><td>Program Duration <\/td><td>12 weeks<\/td><\/tr><tr><td>Training Goal <\/td><td>Increase muscle strength and mass<\/td><\/tr><tr><td>Duration of the one-day training<\/td><td>30 to 60 minutes<\/td><\/tr><tr><td>Suitable time for the training<\/td><td>Any time of the day<\/td><\/tr><tr><td>Plan to Follow Before<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/3-day-dumbbell-workout-program\">3-Day Dumbbell Routine<\/a><\/td><\/tr><tr><td>Program to Follow Next<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/5-day-dumbbell-workout-split\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/5-day-dumbbell-workout-split\">Dumbbell 5-Day Split<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Other information:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with light dumbbells and increase the weight in the next sets.<\/li>\n\n\n\n<li><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">Before starting the main workout, perform low-intensity\u00a0<a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\">bodyweight aerobic exercises<\/a> and <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" data-type=\"post\" data-id=\"22167\" target=\"_blank\" rel=\"noreferrer noopener\">dynamic stretches<\/a>\u00a0for five minutes to increase your heart rate, reduce muscle stiffness<\/span>, and prepare your body for resistance training.<\/li>\n\n\n\n<li>If any exercise is challenging, replace it with a similar but easy one.<\/li>\n\n\n\n<li>Save this <a href=\"https:\/\/thefitnessphantom.com\/list-of-dumbbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7437\" rel=\"noreferrer noopener\">list of dumbbell exercises<\/a> and incorporate them in the subsequent weeks. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4-Day Upper\/Lower Split Dumbbell Workout Routine to Gain Muscle<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/04\/Dumbbell-4-Day-Split-Workout.jpg\" alt=\"Dumbbell 4-Day Split Workout\" class=\"wp-image-28139\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/04\/Dumbbell-4-Day-Split-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/04\/Dumbbell-4-Day-Split-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/04\/Dumbbell-4-Day-Split-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>This workout plan involves training two to three muscle groups per session, such as chest, shoulder, and triceps on day 1 and thighs and calves on day 2.<\/p>\n\n\n\n<p>It is great for those looking to train their upper and lower body parts separately and grow their muscle size with minimal equipment.<\/p>\n\n\n\n<p><strong>Weekly Schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday: <\/strong>Chest, Shoulder, and Triceps<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Thighs and Calves<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Back, Biceps, and Rear Delt<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Thighs, Glutes, and Abs<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Sunday: <\/strong>OFF<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Chest, Shoulder, and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps <\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>12-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-chest-and-shoulder-workout#2_Incline_Dumbbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Bench Press<\/a><\/td><td>12-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#9_Incline_Dumbbell_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Fly<\/a><\/td><td>10-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Overhead\/<a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#3_Arnold_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Arnold Press<\/a><\/td><td>10-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Raises<\/a><\/td><td>12-15<\/td><td>3<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms#1_Single-arm_Overhead_Tricep_Extension\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms#1_Single-arm_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Tricep Extension<\/a><\/td><td>12-15<\/td><td>3<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Thighs and Calves<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Squat<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Stationary Lunges<\/td><td>10\/leg<\/td><td>3<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>10-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Leg Curl<\/a><\/td><td>15-20<\/td><td>3<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#1_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Step-up<\/a><\/td><td>10\/leg<\/td><td>3<\/td><td>45-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">One-Leg Calf Raise<\/a><\/td><td>15\/leg<\/td><td>3<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Back, Biceps, and Rear Delt<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#2_Dumbbell_Bent_Over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent Over Row<\/a><\/td><td>12-15<\/td><td>4<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#1_Dumbbell_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Row<\/a><\/td><td>10\/side<\/td><td>3<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-shoulder-workout-with-dumbbells#6_Bent-Over_Lateral_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-Over Lateral Raises<\/a><\/td><td>12-15<\/td><td>3<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-bicep-dumbbell-workout#5_Dumbbell_Concentration_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Concentration Curl<\/a><\/td><td>15\/arm<\/td><td>3<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-bicep-dumbbell-workout#7_Dumbbell_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Hammer Curl<\/a><\/td><td>12-15<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-wrist-curls#2_Dumbbell_reverse_wrist_curl_or_twist\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Wrist Curl<\/a><\/td><td>12-15<\/td><td>2<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Thighs, Glutes, and Abs<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squat<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>10\/leg<\/td><td>3<\/td><td>60-sec<\/td><\/tr><tr><td>Frog Pump<\/td><td>10-15<\/td><td>3<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#2_Dumbbell_Wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Wood Chop<\/a><\/td><td>10\/side<\/td><td>3<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=TYGY9-kG9hM\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Sit-ups<\/a><\/td><td>10-12<\/td><td>3<\/td><td>60-sec<\/td><\/tr><tr><td>Reverse DB Crunches<\/td><td>10-12<\/td><td>3<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is 4 Days a Week Enough to Build Muscle?<\/strong><\/h2>\n\n\n\n<p>Yes, working out only 4 days a week is enough to build muscle and strength. The key is to train consistently, consume a well-balanced diet, and give your trained muscles enough rest for recovery. If you do everything properly, you&#8217;ll see muscle growth over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 4-Day Dumbbell Workout PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-2bc95564-e1ad-4989-8db0-41404d4770e7\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/4-day-dumbbell-split-workout.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-day-dumbbell-split-workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/4-day-dumbbell-split-workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-2bc95564-e1ad-4989-8db0-41404d4770e7\" download>Download<\/a><\/div>\n\n\n\n<p><br>I&#8217;ve also designed an ultimate <a href=\"https:\/\/thefitnessphantom.gumroad.com\/l\/kdveq\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.gumroad.com\/l\/kdveq\" target=\"_blank\" rel=\"noopener\">72-day detailed dumbbell workout program<\/a> that is great for scaling up your fitness level and improving your physique at home. You can also have a look. I hope you&#8217;ll like that.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an easy-to-follow and effective dumbbell workout plan, you&#8217;ve come to the right place. in this article, I&#8217;ll share an ultimate 4-day split dumbbell workout routine that will help you build muscle at home and enhance your fitness level. This workout plan allows you to train each muscle group effectively and help &#8230; <a title=\"4-Day Split Dumbbell Workout Routine for Muscle Gain w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-split-dumbbell-workout\" aria-label=\"Read more about 4-Day Split Dumbbell Workout Routine for Muscle Gain w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":12616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[119,256],"tags":[362,374,281,381],"class_list":["post-3955","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dumbbell-exercises","category-free-workout-plans","tag-dumbbell-workout-plan","tag-muscle-building","tag-workout-pdf","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/3955","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=3955"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/3955\/revisions"}],"predecessor-version":[{"id":28140,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/3955\/revisions\/28140"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/12616"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=3955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=3955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=3955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}