Upper/lower split using only dumbbells
A complete upper/lower split using only dumbbells. Perfect for home gyms or when the barbell rack is taken. Covers all major muscle groups with compound and isolation movements.
This plan suits a intermediate lifter training 4 days a week with dumbbells, whose goal is to build muscle.
New to this? Read the full Upper Lower guide →
4 workouts a week. Tap any one for the full workout with every exercise.
