DUMBBELL-ONLY Upper Lower Split | 4 Day Hypertrophy Program

This is a full science-based hypertrophy program for 4 days per week based on the upper lower split. It is designed to be used for someone who only has access to a bench and dumbbells. For people looking for at home workouts, this will be a great option. It is designed with modern volumes for the intermediate bodybuilder.

At the intermediate level, it becomes difficult to overload without access to heavy weights. Thus, I explain some nuances to working out at home and how you can make exercises more difficult with some special training intensity techniques.

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About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.

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#UpperLowerSplit #DumbbellWorkout #HomeWorkout

[munithekid]

love it, most people posting DB workouts on youtube mostly involve some weird superset program, im glad this is close to what you can do at the gym

[chindiaper]

This is actually one of the best db only workouts I seen.

[lkvideorang]

I've been on this workout for a few weeks now, it's really effective! I was doing full body workouts 3 times a week prior to this, and while that got me back into working out regularly this is much better for targeting all my muscles. The upright row and skullcrushers in particular are my new favorites!

[curtisharolson]

Dont underestimate muscle growth with dumbbells, that’s all I have access to, from 5-40 lbs, I also have a 20 lb and a 40 lb vest, I’ve gotten growth fast by doing compound movements 80% of the time

[unad]

Thank you so much!! I'm a beginner and I don't have access to gym as I live in a remote area. I will try this as progression to my 3 day fullbody workout routine as I've been doing that for 6 months already and it's getting boring lol. Will provide a feedback maybe in 3-6months. 🙏

[mohtasimfuadx]

Upper 1

Bench Press 4x5-8
Bent Row 4x6-10
Flys 4x10-15
Pullovers 4x10-15
Upright row 3x8-12
Skullcrushers 3x6-10
Lateral raises 3x8-12

Lower 1
Bulgarian split squat 4x6-12
Step-ups 4x6-12
Walking lunges 3x6-12
RDL 3x6-12
Single leg calf raises 5x8-12
Hammer curl 2x8-12
Paused lateral raise 2x10-15
Dumbbell curls 3x12-20

Upper 2
Dumbbell Overhead Press 3x5-8
Single arm dumbbell row 4x8-12
Incline bench press 3x6-10
Seal row 4x10-15
Floor press 3x6-10
Upright row 3x10-15
Incline skullcrushers 3x10-15
Lateral Raise 3x8-12

Lower 2
Bulgarian split squat 4x10-20
Step-ups 4x10-20
Single leg RDL 3x10-20
Single leg hip thrust 3x10-20
Single leg calf raise 5x12-20
Lying curl 3x6-10
Paused lateral raise 2x12-20
Single arm preacher curl 2x10-15

[ganesha]

just bought bench and dumbbells. Good routine. Thanks for sharing.

[kuuly]

You're a blessing Doc. I was thinking of changing my Home Workout Full Body to this just today.

[stevegeorge]

Dr Swole is awesome for uploading this. Don't have a bench so I have to modify things around.

[Ljv]

I am going to follow this. I needed a update in my routine. Thank you. Going after it with the powerblocks.

[ChrisPBacon]

For dumbbell only training I also would recommend the ATG front foot elevated split squat, this works the quads and glutes really nicely with pretty light weight compared to other split squat/ lunge variations

[crrecting]

hey i just have have a concern about how there is almost no bicep exercises. I am new so I may overlook some exercises but as far as i know there is only curls lol. Again sorry for me not being knowledgeable but if I am right, can I replace some exercises for some biceps workout?

[japandi]

Would I be able to group opposing muscle groups into supersets to keep rest time low and reduce overall time of workout?

[denrad]

Due to limited dumbbell, I add resistance band whenever possible to add weight

[thuanngo]

Hello how do you progresive overload and what set do I go to failure please help me

[oclearning]

Here is something I would like to see that I am starting to incorporate in my training. Combo of dumbbells and kettlebells program! Alternating dumbbell and kettlebell days.

[amritanepram]

Can I lose weight by doing these workouts ?

[hussamada]

What about abs excercises. Also did anyone get great result following this training plan

[nickbuza]

Hey Dr. Swole! How do I get that spreadsheet or do you have a tracker available? Love the workouts!

[rido]

Richard, .thanks for airing on line!.can you demonstrate this dumbells workout with proper form.thank you very much.take care.sir.