4-Day Upper/Lower Dumbbell Split

Day 1 – Upper A

Flat Dumbbell Bench Press — 4 × 6–10
One-Arm Dumbbell Row — 4 × 8–12 per arm
Seated Dumbbell Shoulder Press — 3 × 8–10
Alternating Dumbbell Curl — 3 × 10–12
Dumbbell Lateral Raise — 3 × 12–20
Rear-Delt Fly — 3 × 12–20
Overhead Dumbbell Triceps Extension — 3 × 10–15
Plank — 2–3 × 45–90 seconds

Day 2 – Lower A

Goblet Squat — 4 × 8–12
Dumbbell Romanian Deadlift — 4 × 8–12
Reverse Lunge — 3 × 8–12 per leg
Dumbbell Hip Thrust — 3 × 10–15
Standing Dumbbell Calf Raise — 4 × 12–20
Plank Row — 3 × 8–12 per side

Day 3 – Recovery

Walking, mobility and light activity.

Day 4 – Upper B

Incline Dumbbell Press — 4 × 8–12
Chest-Supported Dumbbell Row — 4 × 8–12
Standing Arnold Press — 3 × 8–12
Hammer Curl — 3 × 8–12
Dumbbell Lateral Raise — 3 × 12–20
Dumbbell Shrug — 3 × 10–15
Lying Dumbbell Triceps Extension — 3 × 10–15
Weighted Sit-Up — 3 × 10–15

Day 5 – Recovery

Walking, mobility and light activity.

Day 6 – Lower B

Bulgarian Split Squat — 3 × 8–12 per leg
Dumbbell Sumo Squat — 3 × 10–15
Dumbbell Step-Up — 3 × 8–12 per leg
Sliding Leg Curl or Dumbbell Leg Curl — 3 × 10–15
Seated Calf Raise — 4 × 15–25
Dumbbell Suitcase Carry — 3 × 30–60 seconds per side

Day 7 – Rest

The biggest limitation will eventually be leg loading, especially with goblet squats. Once the available dumbbells become too light, use slower lowering phases, pauses, higher repetitions and unilateral movements.

For progression, keep most sets about 1–2 good repetitions short of failure. When you reach the top of the repetition range on every set with clean form, increase the weight.