{"id":7991,"date":"2022-04-02T19:23:42","date_gmt":"2022-04-02T19:23:42","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=7991"},"modified":"2024-04-12T08:53:26","modified_gmt":"2024-04-12T08:53:26","slug":"4-day-dumbbell-and-barbell-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-dumbbell-and-barbell-workout-routine","title":{"rendered":"4 Day Dumbbell and Barbell Workout Routine w\/ PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed an ultimate 4 day dumbbell and barbell workout plan that can help you build muscle and strength and Shape your physique over time.<\/p>\n\n\n\n<p>This program involves training the upper and lower body separately. It starts with the chest, shoulder, and triceps on day one, followed by the leg on day two, the back, rear delt, and biceps on day three, and again the leg on day four.<\/p>\n\n\n\n<p>If you work out at home using dumbbells and barbells, this program can help you achieve decent results over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Plan Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Routine Type<\/td><td>Upper\/Lower Split<\/td><\/tr><tr><td>Sessions\/Week<\/td><td>Four<\/td><\/tr><tr><td>Duration\/Session<\/td><td>45-60 Minutes<\/td><\/tr><tr><td>Program Goal<\/td><td>Build Muscle and Get Strong<\/td><\/tr><tr><td>Experience Require<\/td><td>Beginners to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Additional Equipment Require<\/td><td>Weight Plates and Adjustable Bench<\/td><\/tr><tr><td>Recommended Program Duration<\/td><td>8 Weeks<\/td><\/tr><tr><td>Program to Next Follow<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/5-day-dumbbell-and-barbell-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13259\" rel=\"noreferrer noopener\">Dumbbell and Barbell 5-Day Split<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can also incorporate <a href=\"https:\/\/thefitnessphantom.com\/list-of-bodyweight-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"23722\" rel=\"noreferrer noopener\"><strong>bodyweight exercises<\/strong><\/a> to add more variations to your workout plan.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"AHDFASV8\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-09T18:10:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Total Body Dumbbell and Barbell Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"It includes various dumbbell and barbell exercises that work throughout the body and helps achieve better fitness.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/AHDFASV8-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/AHDFASV8.mp4\" \/>\n\t<\/div>\n\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Barbell and Dumbbell Home Workout Routine to Build Muscle<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1 &#8211;<\/strong> Chest, Front &amp; Lateral Deltoid, and Triceps<\/li>\n\n\n\n<li><strong>Day 2 &#8211;<\/strong> Quadriceps and Calves<\/li>\n\n\n\n<li><strong>Day 3 &#8211;<\/strong> Back, Rear Deltoid, and Biceps<\/li>\n\n\n\n<li><strong>Day 4 &#8211;<\/strong> Hamstrings, Glutes, and Core<\/li>\n<\/ul>\n\n\n\n<p>Spread this schedule throughout the week. For example, you can take a rest on Wednesday, Saturday, and Sunday.<\/p>\n\n\n\n<p>This program is designed in a way that allows you to focus on every muscle throughout the body and help build muscle, strength, and aesthetics.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Day 1 &#8211; Chest, Shoulder, and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Dumbbell-Barbell-Workout-Plan.jpg\" alt=\"Day 1 of 4-Day Dumbbell-Barbell Workout Plan\" class=\"wp-image-23879\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Dumbbell-Barbell-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Dumbbell-Barbell-Workout-Plan-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Dumbbell-Barbell-Workout-Plan-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Barbell Bench Press<\/td><td>Chest<\/td><td>8-12 x 4<\/td><td>1-2 min<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>Chest<\/td><td>10 x 3<\/td><td>60-90 sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises\/#1_Front_Barbell_Overhead_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Military Press<\/a><\/td><td>Front Delt<\/td><td>10 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#4_Dumbbell_Front_Raise\">Dumbbell Front Raises<\/a><\/td><td>Front Delt<\/td><td>10 x 2<\/td><td>60-90 sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#5_Dumbbell_lateral_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raises<\/a><\/td><td>Side Delt<\/td><td>10 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell French Press<\/a><\/td><td>Triceps<\/td><td>10 x 2<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Single-arm_Dumbbell_Triceps_Kickback\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Kickback<\/a><\/td><td>Triceps<\/td><td>10 x 2<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Day 2 &#8211; Quadriceps and Calves<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-day-Barbell-and-Dumbbell-Split-workout.jpg\" alt=\"4 day Barbell and Dumbbell Split workout\" class=\"wp-image-23881\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-day-Barbell-and-Dumbbell-Split-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-day-Barbell-and-Dumbbell-Split-workout-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-day-Barbell-and-Dumbbell-Split-workout-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises\/#1_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Back Squat<\/a><\/td><td>Quads<\/td><td>10-15 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>Quads<\/td><td>10\/leg x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-extension\" target=\"_blank\" data-type=\"post\" data-id=\"3695\" rel=\"noreferrer noopener\">Leg Extension<\/a><\/td><td>Quads<\/td><td>10-12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-quad-exercises#4_Bulgarian_Split_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Bulgarian Split Squat<\/a><\/td><td>Quads<\/td><td>8\/leg x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-dumbbell-calf-exercises#1_Dumbbell_One-Leg_Leaning_Calf_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Single-leg Calf Raises<\/a><\/td><td>Calves<\/td><td>15\/leg x 4<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Day 3 &#8211; Back, Rear Delt, and Biceps<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Barbell-Dumbbell-Split-Workout.jpg\" alt=\"4-Day Barbell Dumbbell Split Workout\" class=\"wp-image-23883\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Barbell-Dumbbell-Split-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Barbell-Dumbbell-Split-Workout-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Barbell-Dumbbell-Split-Workout-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bent-Over Barbell Row<\/td><td>Back<\/td><td>10-12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/UmFlN8PIfCg\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/UmFlN8PIfCg\" rel=\"noreferrer noopener\">Close Grip Landmine Row<\/a><\/td><td>Back<\/td><td>10-12 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-back-workout-and-exercises#7_Kneeling_One_Arm_Dumbbell_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Dumbbell Row<\/a><\/td><td>Back<\/td><td>10\/arm x 3<\/td><td>1-2 min<\/td><\/tr><tr><td>Bent-over Rear Delt Raise<\/td><td>Rear Delt<\/td><td>10-12 x 4<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises\/\" data-type=\"URL\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Biceps Curl<\/a><\/td><td>Biceps<\/td><td>10-15 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#1_Dumbbell_Concentration_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Concentration Curl<\/a><\/td><td>Biceps<\/td><td>10\/arm x 3<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Day 4 &#8211; Hamstrings, Glutes, and Core<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Barbell-and-Dumbbell-workout.jpg\" alt=\"4 day barbell and dumbbell workout\" class=\"wp-image-23887\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Barbell-and-Dumbbell-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Barbell-and-Dumbbell-workout-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Barbell-and-Dumbbell-workout-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#1_Barbell_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/td><td>Hamstrings<\/td><td>6-8 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Leg Curl<\/a><\/td><td>Hamstrings<\/td><td>8-10 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#3_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Thrust<\/a>\/Frog Pump<\/td><td>Glute<\/td><td>8-10 x 3<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-glute-exercises#4_Dumbbell_Donkey_Kick\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Donkey Kick<\/a><\/td><td>Glute<\/td><td>10\/side x 3<\/td><td>30-45 sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#1_Plank_Dumbbell_Drag\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#1_Plank_Dumbbell_Drag\" rel=\"noreferrer noopener\">Plank Dumbbell Drag<\/a><\/td><td>Core<\/td><td>10\/side x 3<\/td><td>30-45 sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/18-weighted-ab-workouts#2_Dumbbell_Straight-Arm_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Crunches<\/a><\/td><td>Core<\/td><td>10-12 x 2<\/td><td>30-60 sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-oblique-exercises#Dumbbell_Wood_Chop_Exercise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Wood Chop<\/a><\/td><td>Core<\/td><td>10\/side x 2<\/td><td>30-60 sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>4 Day Dumbbell and Barbell Workout Split PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-90562c88-c651-472b-b7d7-9f79ba2b6189\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Dumbbell-and-Barbell-Workout-4-day-split.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell and Dumbbell 4 Day Split<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/03\/Dumbbell-and-Barbell-Workout-4-day-split.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-90562c88-c651-472b-b7d7-9f79ba2b6189\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f3a1ab9e-ec88-4617-a844-2fb59c18b27c\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Dumbbell-and-Barbell-Workout-Plan-to-Build-Muscle.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day-Dumbbell-and-Barbell-Workout-Plan-to-Build-Muscle<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/4-Day-Dumbbell-and-Barbell-Workout-Plan-to-Build-Muscle.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f3a1ab9e-ec88-4617-a844-2fb59c18b27c\" download>Download Updated Program<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Tips and Suggestions for Optimal Result<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>You can replace some exercises in the following weeks. For example, you can do dumbbell fly instead of pullover for the chest, glute bridges instead of the hip thrust for gluteus maximus, etc. I recommend checking out the <a href=\"https:\/\/thefitnessphantom.com\/category\/dumbbell-workout\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/category\/dumbbell-workout\" target=\"_blank\" rel=\"noreferrer noopener\">dumbbell workout<\/a> and <a href=\"https:\/\/thefitnessphantom.com\/category\/barbell-workout\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/category\/barbell-workout\" target=\"_blank\" rel=\"noreferrer noopener\">barbell workout<\/a> categories for numerous exercise options.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/health\/progressive-overload\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.healthline.com\/health\/progressive-overload\" rel=\"noreferrer noopener\">Progressive overload<\/a> is one of the best ways to gain muscles. So it would be best if you increase the weight you lift over time.<\/li>\n\n\n\n<li>By repeating the same pattern, you will be able to gain your strength and mass gradually.<\/li>\n\n\n\n<li>If you feel less, you can increase the number of training days or reduce the frequency if it&#8217;s challenging.<\/li>\n\n\n\n<li>Whether you want to lose weight or build muscle, your program isn&#8217;t complete without proper nutrition. I recommend including <a href=\"https:\/\/thefitnessphantom.com\/low-carb-food-list-for-weight-loss-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/low-carb-food-list-for-weight-loss-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">high-protein and low-carb foods<\/a> and healthy fats in your diet to achieve better results over time.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Frequently Asked Questions<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1647530414076\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How Long Will It Take to Build Muscle?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Depending on your consistency and diet, it will take approximately 12 to 16 weeks to see some noticeable muscle gain. However, you also need to understand that everyone&#8217;s body responds differently, so you&#8217;ll have to be patient and follow the process.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1647530480435\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can You Modify This Workout Plan?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, you can modify this plan according to your needs. For example, you can add or replace exercises and increase or decrease the sets, reps, and interval time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1647530504770\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How Heavy Barbells and Dumbbells You Need?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Use weights heavy enough for the suggested reps and sets. But make sure your form is fair throughout the exercises, and you feel a good contraction during each rep.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1647531969108\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can You Use This Program for Weight Loss?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can follow this 4 day barbell and dumbbell workout split to gain muscle and lose weight, but only as long as you follow a calorie deficit diet program. Well, the <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hiit-workout-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">dumbbell HIIT<\/a> burns more calories while increasing lean mass.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an ultimate 4 day dumbbell and barbell workout plan that can help you build muscle and strength and Shape your physique over time. This program involves training the upper and lower body separately. It starts with the chest, shoulder, and triceps on day one, followed by the leg on day two, the back, &#8230; <a title=\"4 Day Dumbbell and Barbell Workout Routine w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-dumbbell-and-barbell-workout-routine\" aria-label=\"Read more about 4 Day Dumbbell and Barbell Workout Routine w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":8006,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[364,361,381],"class_list":["post-7991","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-barbell-exercises","tag-dumbbell-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7991","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=7991"}],"version-history":[{"count":11,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7991\/revisions"}],"predecessor-version":[{"id":23891,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7991\/revisions\/23891"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/8006"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=7991"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=7991"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=7991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}