About this plan
The four-day upper/lower split, rebuilt entirely for dumbbells and a bench. All the structure of a gym program for lifters training at home past the beginner stage.
One workout per training day, 4 days a week: Upper 1, Lower 1, Upper 2 and Lower 2.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Upper 1
- Dumbbell Bench Press 4 × 8–10
- Dumbbell Bent-over Row 4 × 8–10
- Dumbbell Shoulder Press 3 × 10–12
- Dumbbell Fly 3 × 12–15
- Alternating Bicep Curl with Dumbbell 3 × 10–12
Lower 1
- Squats using Dumbbells 4 × 10–12
- Dumbbell Straight Leg Deadlift 3 × 10–12
- Dumbbell Lunges 3 × 10
- Dumbbell Standing Calf Raise 4 × 15
- Crunches 3 × 15–20
Upper 2
- Incline Dumbbell Press 4 × 8–12
- Dumbbell Rear Delt Row 3 × 10–12
- Dumbbell Lateral Raise 3 × 12–15
- Dumbbell Hammer Curl 3 × 10–12
- Bent-Over Two Arm Triceps Extension with Dumbbell 3 × 10–12
Lower 2
- Step Ups with Dumbbells 4 × 10
- Split Squat 3 × 8–10
- Bridging 3 × 12–15
- Dumbbell Single Leg Calf Raise 3 × 12–15
- Lying Leg Raise 3 × 12–15
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
More intermediate plans
Start Dumbbell Upper Lower today
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