\uD83D\uDCDA Program Overview: \nThis program is tailored for beginners to intermediate lifters who want to focus on building both strength and muscle. The workouts are centered around dumbbell exercises, making it convenient for those who prefer working out at home or have limited access to a gym.\n\n\uD83D\uDCC5 The 4-Day Training Plan: \nDay 1: Chest and Triceps \nDay 2: Back and Biceps \nDay 3: Legs and Abs \nDay 4: Shoulders and Arms\n\n\uD83D\uDCAA Progressive Overload Approach: \nLyfta's program follows the principle of progressive overload. This means that you'll gradually increase the weight you lift over time, challenging your muscles and promoting continuous growth. Aim to perform 3-4 sets of each exercise for 8-12 reps, resting for 1-2 minutes between sets.\n\n\u23F3 Rest and Recovery: \nTo ensure optimal recovery, it's crucial to allow specific muscle groups time to rest between workouts. The program is designed to be completed over four days, with rest days interspersed to give your muscles the necessary time to repair and grow stronger.\n\n\uD83C\uDFCB\uFE0F\u200D Sample Routine: \nMonday: Chest and Triceps \uD83C\uDFCB\uFE0F\u200D \nTuesday: Rest \uD83D\uDECF \nWednesday: Back and Biceps \uD83C\uDFCB\uFE0F\u200D \nThursday: Rest \uD83D\uDECF \nFriday: Legs and Abs \uD83C\uDFCB\uFE0F\u200D \nSaturday: Shoulders and Arms \uD83C\uDFCB\uFE0F\u200D \nSunday: Rest \uD83D\uDECF\n\n\uD83D\uDCAA Unleash Your Potential: \nLyfta's 4-Day Dumbbell Strength Program offers a challenging yet achievable path to building muscle and gaining strength. By incorporating a variety of exercises and employing the progressive overload approach, you can push your limits and witness remarkable progress in just a few weeks!

Lyfta's 4-Day Dumbbell Strength Program

Day 1: Chest and Triceps

Dumbbell Bench Press

Incline Fly

Dumbbell Incline Bench Press

Lying Single Extension

Seated Bench Extension

Deep Push Up

Day 2: Back and Biceps

Bent Over Row

One Arm Bent-over Row

Straight Arm Pullover

Hammer Curl

Concentration Curl

Dumbbell Reverse Spider Curl

Day 3: Legs and Abs

Single Leg Split Squat

Rear Lunge

Romanian Deadlift

Step-up

Standing Calf Raise

Dumbbell Russian Twist

Dumbbell Russian Twist

Day 4: Shoulders and Arms

Arnold Press

Lateral Raise

Front Raise

Shrug

Alternate Biceps Curl

Dumbbell Lying Floor Skull Crusher

Hammer Curl