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FREE 12-WEEK PLAN

4-Day Dumbbell Workout Plan.

A free 4-day dumbbell workout plan for muscle, with exact exercises, sets, reps, and how to progress over 12 weeks.

Upper / Lower · 4 days/week · intermediate · Dumbbells only

01Upper A
Dumbbell Bench Press
Chest
4 × 6–10
One-Arm Dumbbell Row
Back
4 × 6–10
Incline Dumbbell Press
Upper chest
4 × 6–10
Dumbbell Pullover
Lats
4 × 6–10
Dumbbell Lateral Raise
Side delts
3 × 10–12
Dumbbell Curl
Biceps
3 × 10–12
02Lower A
Goblet Squat
Quads
4 × 6–10
Dumbbell Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Walking Lunge
Quads
4 × 6–10
Dumbbell Stiff-Leg Deadlift
Hamstrings
3 × 10–12
Dumbbell Calf Raise
Calves
3 × 10–12
Weighted Sit-Up
Core
3 × 10–12
03Upper B
Dumbbell Bench Press
Chest
4 × 6–10
One-Arm Dumbbell Row
Back
4 × 6–10
Incline Dumbbell Press
Upper chest
4 × 6–10
Dumbbell Pullover
Lats
4 × 6–10
Dumbbell Lateral Raise
Side delts
3 × 10–12
Dumbbell Curl
Biceps
3 × 10–12
04Lower B
Goblet Squat
Quads
4 × 6–10
Dumbbell Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Walking Lunge
Quads
4 × 6–10
Dumbbell Stiff-Leg Deadlift
Hamstrings
3 × 10–12
Dumbbell Calf Raise
Calves
3 × 10–12
Weighted Sit-Up
Core
3 × 10–12

How the 12 weeks work.

  • Each week, beat last week — one more rep, or a little more weight.
  • When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
  • Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
  • Take a deload when fatigue builds — same moves, lighter loads, before your numbers stall. In this written plan, pencil one in around week 6 and wind down week 12; the app times it off your logged sets instead.
  • Twelve weeks is one Block. At the end, you'll have the numbers to prove it.

Or skip the math

These rules are exactly what the GainBlocks app runs for you. Auto-Progression reads every set you log — weight, reps, how it felt — and picks your next one automatically. You walk in, see the number, lift it.

See how Auto-Progression works

Your plan's ready. The app is gym-only — for now.

GainBlocks currently guides gym sessions — home training is on the way. Grab your full 12-week plan free, and we'll tell you the moment home support lands.

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