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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.
  • Weeks 6 and 12 are deloads — same moves, lighter loads, to let growth catch up.
  • Twelve weeks is one Block. At the end, you'll have the numbers to prove it.

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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