A well-structured dumbbell workout split can help you gain muscle, increase strength, and stay lean—all from the comfort of your home. This 4-day dumbbell split routine targets specific muscle groups each day for optimal recovery and growth.

Weekly Schedule
Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Rest or active recovery
Day 4: Legs
Day 5: Shoulders & Core
Day 6–7: Optional light cardio or rest

Day 1: Chest & Triceps
1. Flat Dumbbell Press – 4 sets of 10
2. Dumbbell Flyes – 3 sets of 12
3. Close-Grip Press – 3 sets of 10
4. Overhead Dumbbell Extension – 3 sets of 10
5. Tricep Kickbacks – 3 sets of 12

Day 2: Back & Biceps
1. Renegade Rows – 3 sets of 8 per side
2. One-Arm Dumbbell Row – 3 sets of 10
3. Dumbbell Shrugs – 3 sets of 15
4. Concentration Curls – 3 sets of 10
5. Hammer Curls – 3 sets of 12

Day 4: Leg Day
1. Goblet Squats – 4 sets of 12
2. Dumbbell Romanian Deadlifts – 3 sets of 10
3. Bulgarian Split Squats – 3 sets of 8 per leg
4. Dumbbell Step-Ups – 3 sets of 10
5. Dumbbell Calf Raises – 3 sets of 20

Day 5: Shoulders & Core
1. Dumbbell Shoulder Press – 4 sets of 10
2. Arnold Press – 3 sets of 10
3. Lateral Raises – 3 sets of 12
4. Dumbbell Front Raises – 3 sets of 12
5. Plank Dumbbell Rows – 3 sets of 10
6. Dumbbell Russian Twists – 3 sets of 15

Tips for Strength Gains
Rest 60–90 seconds between sets

Push close to muscle fatigue

Use a food journal to support muscle growth

Prioritize sleep and hydration