Programs
Dumbbell Workouts
Dumbbell-Only 4-Day Split — 4-Day, 8 Weeks (Dumbbell)
A 8-week, 4-day-per-week dumbbell workouts designed for intermediate lifters. Goal: full hypertrophy stimulus with dumbbells alone. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
8
Days/wk
4
Level
Intermediate
Kit
Dumbbells
DB Day 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 4 | 5–8 |
| Dumbbell Bench Press | 4 | 5–8 |
| Single-Arm Dumbbell Row | 4 | 5–8 |
| Dumbbell Shoulder Press | 4 | 5–8 |
| Dumbbell Curl | 3 | 10–12 |
| Plank | 3 | 8–15 (or 30–60 sec) |
DB Day 2
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Romanian Deadlift | 4 | 5–8 |
| Incline Dumbbell Press | 4 | 5–8 |
| Chest-Supported Row | 4 | 5–8 |
| Dumbbell Lateral Raise | 4 | 5–8 |
| Hammer Curl | 3 | 10–12 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
DB Day 1
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 4 | 5–8 |
| Dumbbell Bench Press | 4 | 5–8 |
| Single-Arm Dumbbell Row | 4 | 5–8 |
| Dumbbell Shoulder Press | 4 | 5–8 |
| Dumbbell Curl | 3 | 10–12 |
| Plank | 3 | 8–15 (or 30–60 sec) |
DB Day 2
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Romanian Deadlift | 4 | 5–8 |
| Incline Dumbbell Press | 4 | 5–8 |
| Chest-Supported Row | 4 | 5–8 |
| Dumbbell Lateral Raise | 4 | 5–8 |
| Hammer Curl | 3 | 10–12 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
Related programs