Program
Lyfta's 4-Day Dumbbell Strength Program
This plan is for beginners to intermediate lifters who want to build strength and muscle using mostly dumbbells.
It’s a simple 4-day split built for home workouts, smaller gyms, or anyone who prefers dumbbell training over machines and barbells.
The program trains each major muscle group with focused workouts for chest and triceps, back and biceps, legs and abs, and shoulders and arms.
Example weekly schedule:
Day 1: Chest and Triceps
Dumbbell Bench Press
3 sets - 8-10 reps
Dumbbell Incline Bench Press
3 sets - 8-10 reps
Incline Fly
3 sets - 10-12 reps
Lying Triceps Extension
3 sets - 8-12 reps
Seated Bench Extension
3 sets - 10-12 reps
Deep Push Up
3 sets - 12-15 reps
Day 2: Back and Biceps
Pull-up
3 sets - 6-12 reps
Bent Over Row
3 sets - 8-12 reps
One Arm Bent-over Row
3 sets - 8-12 reps
Straight Arm Pullover
3 sets - 10-12 reps
Hammer Curl
3 sets - 8-12 reps
Concentration Curl
3 sets - 8-12 reps
Day 3: Legs and Abs
Goblet Squat
3 sets - 8-10 reps
Romanian Deadlift
3 sets - 8-10 reps
Single Leg Split Squat
3 sets - 8-12 reps
Step-up
3 sets - 8-12 reps
Standing Calf Raise
3 sets - 15-20 reps
Dumbbell Russian Twist
3 sets - 16-20 reps
Hanging Leg Hip Raise
3 sets - 10-15 reps
Day 4: Shoulders and Arms
Arnold Press
3 sets - 8-10 reps
Lateral Raise
3 sets - 12-15 reps
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Dumbbell Rear Delt Fly
3 sets - 12-15 reps
Shrug
3 sets - 12-15 reps
Alternate Biceps Curl
3 sets - 10-12 reps
Dumbbell Lying Floor Skull Crusher
3 sets - 8-10 reps
Hammer Curl
2 sets - 10-12 reps
Workouts in program
Day 1: Chest and Triceps
6 Exercises
Day 2: Back and Biceps
6 Exercises
Day 3: Legs and Abs
7 Exercises
Day 4: Shoulders and Arms
7 Exercises