Original starter · 4 weeks
Dumbbell Only Muscle Builder
Build muscle at home or in a small gym with a four-day upper and lower split that needs only dumbbells and a bench.
4weeks
4days a week
16sessions
231working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 55 | 42 | −24% |
|---|
| Total reps | 526 | 506 | −4% |
|---|
| Reps per set | 9.6 | 12.0 | +26% |
|---|
| Average RPE | 7.4 | 6.2 | −17% |
|---|
Week 1
DAY 1 - MON - Upper A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 7 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 8-10 | RPE 7 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10-12 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Curl | 2 × 12-15 | RPE 8 | 1:00 |
|---|
| Dumbbell Overhead Triceps Extension | 2 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Lower A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 8-10 | RPE 7 | 2:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 8-10 | RPE 7 | 2:00 |
|---|
| Reverse Lunge · per side | 3 × 10-12 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Calf Raise | 2 × 12-15 | RPE 8 | 1:00 |
|---|
| Dead Bug · per side | 2 × 8 | RPE 6 | 1:00 |
|---|
DAY 3 - THU - Upper B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 7 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7 | 2:00 |
|---|
| Dumbbell Fly | 3 × 10-12 | RPE 7.5 | 1:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12-15 | RPE 8 | 1:00 |
|---|
| Rear Delt Fly | 2 × 12-15 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 2 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 4 - FRI - Lower B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat · per side | 3 × 8-10 | RPE 7 | 2:00 |
|---|
| Dumbbell Hip Thrust | 3 × 8-10 | RPE 7 | 2:00 |
|---|
| Single-Leg Romanian Deadlift · per side | 3 × 10-12 | RPE 7.5 | 1:30 |
|---|
| Lateral Lunge · per side | 3 × 10-12 | RPE 7.5 | 1:30 |
|---|
| Bent-Knee Calf Raise · per side | 2 × 12-15 | RPE 8 | 1:00 |
|---|
Week 2
DAY 1 - MON - Upper A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 3 × 10-12 | RPE 7.5 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 3 × 10-12 | RPE 7.5 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 12-15 | RPE 8 | 1:30 |
|---|
| Dumbbell Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Dumbbell Overhead Triceps Extension | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Lower A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 10-12 | RPE 7.5 | 2:00 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 7.5 | 2:00 |
|---|
| Reverse Lunge · per side | 3 × 12-15 | RPE 8 | 1:30 |
|---|
| Dumbbell Calf Raise | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Dead Bug · per side | 3 × 8 | RPE 6.5 | 1:00 |
|---|
DAY 3 - THU - Upper B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 7.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 7.5 | 2:00 |
|---|
| Dumbbell Fly | 3 × 12-15 | RPE 8 | 1:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Rear Delt Fly | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 4 - FRI - Lower B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat · per side | 3 × 10-12 | RPE 7.5 | 2:00 |
|---|
| Dumbbell Hip Thrust | 3 × 10-12 | RPE 7.5 | 2:00 |
|---|
| Single-Leg Romanian Deadlift · per side | 3 × 12-15 | RPE 8 | 1:30 |
|---|
| Lateral Lunge · per side | 3 × 12-15 | RPE 8 | 1:30 |
|---|
| Bent-Knee Calf Raise · per side | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
Week 3
DAY 1 - MON - Upper A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 4 × 10-12 | RPE 8 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 4 × 10-12 | RPE 8 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 12-15 | RPE 8.5 | 1:30 |
|---|
| Dumbbell Curl | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Dumbbell Overhead Triceps Extension | 3 × 15-20 | RPE 9 | 1:00 |
|---|
DAY 2 - TUE - Lower A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 10-12 | RPE 8 | 2:00 |
|---|
| Dumbbell Romanian Deadlift | 4 × 10-12 | RPE 8 | 2:00 |
|---|
| Reverse Lunge · per side | 3 × 12-15 | RPE 8.5 | 1:30 |
|---|
| Dumbbell Calf Raise | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Dead Bug · per side | 3 × 10 | RPE 7 | 1:00 |
|---|
DAY 3 - THU - Upper B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 10-12 | RPE 8 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 10-12 | RPE 8 | 2:00 |
|---|
| Dumbbell Fly | 3 × 12-15 | RPE 8.5 | 1:30 |
|---|
| Dumbbell Lateral Raise | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Hammer Curl | 3 × 15-20 | RPE 9 | 1:00 |
|---|
DAY 4 - FRI - Lower B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat · per side | 4 × 10-12 | RPE 8 | 2:00 |
|---|
| Dumbbell Hip Thrust | 4 × 10-12 | RPE 8 | 2:00 |
|---|
| Single-Leg Romanian Deadlift · per side | 3 × 12-15 | RPE 8.5 | 1:30 |
|---|
| Lateral Lunge · per side | 3 × 12-15 | RPE 8.5 | 1:30 |
|---|
| Bent-Knee Calf Raise · per side | 3 × 15-20 | RPE 9 | 1:00 |
|---|
Week 4
DAY 1 - MON - Upper A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 2 × 10 | RPE 6 | 2:00 |
|---|
| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 6 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 12 | RPE 6 | 1:30 |
|---|
| Dumbbell Curl | 2 × 15 | RPE 6.5 | 1:00 |
|---|
| Dumbbell Overhead Triceps Extension | 2 × 15 | RPE 6.5 | 1:00 |
|---|
DAY 2 - TUE - Lower A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 10 | RPE 6 | 2:00 |
|---|
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 6 | 2:00 |
|---|
| Reverse Lunge · per side | 2 × 12 | RPE 6 | 1:30 |
|---|
| Dumbbell Calf Raise | 2 × 15 | RPE 6.5 | 1:00 |
|---|
| Dead Bug · per side | 2 × 8 | RPE 6 | 1:00 |
|---|
DAY 3 - THU - Upper B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 2:00 |
|---|
| Dumbbell Fly | 2 × 12 | RPE 6 | 1:30 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6.5 | 1:00 |
|---|
| Rear Delt Fly | 2 × 15 | RPE 6.5 | 1:00 |
|---|
| Hammer Curl | 2 × 15 | RPE 6.5 | 1:00 |
|---|
DAY 4 - FRI - Lower B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bulgarian Split Squat · per side | 2 × 10 | RPE 6 | 2:00 |
|---|
| Dumbbell Hip Thrust | 2 × 10 | RPE 6 | 2:00 |
|---|
| Single-Leg Romanian Deadlift · per side | 2 × 12 | RPE 6 | 1:30 |
|---|
| Lateral Lunge · per side | 2 × 12 | RPE 6 | 1:30 |
|---|
| Bent-Knee Calf Raise · per side | 2 × 15 | RPE 6.5 | 1:00 |
|---|