4-Day Intermediate Home Workout Plan to Build Muscle with Dumbbells
This muscle-building plan gives you four alternating upper and lower body sessions a week using just one pair of dumbbells and a sturdy chair, with no bench or barbell. It suits you if you have a few months of training behind you and train at home.
Change my answersWeek 1, day by day
Upper body A
≈ 43 minWarm-up (5 min)
- 2 minutes of marching in place or high knees, then 10 arm circles each way.
- 10 bodyweight squats, 10 slow glute bridges and 8 incline or knee push-ups.
- One light set of the first exercise with small dumbbells.
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Dumbbell floor press
4 × 10 · rest 90 s
Lie on the floor, lower until your elbows touch the ground, then press the dumbbells up.
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Bent-over dumbbell row
4 × 10 · rest 90 s
Hinge forward with a flat back and pull the dumbbells to your lower ribs, squeezing your shoulder blades.
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One-arm dumbbell row
3 × 10 · rest 90 s
One hand on a chair, flat back, pull your elbow toward your hip without twisting. 10 per arm.
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Standing dumbbell shoulder press
3 × 10 · rest 90 s
Press the dumbbells overhead without arching your back and lower to ear level.
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Dumbbell biceps curl
3 × 12 · rest 60 s
Elbows pinned to your sides, curl without swinging your torso and lower slowly.
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Overhead dumbbell triceps extension
3 × 12 · rest 60 s
Hold one dumbbell overhead with both hands and lower it behind your head, elbows tight.
Lower body A
≈ 38 minSame warm-up as the first session.
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Dumbbell squat
4 × 10 · rest 90 s
Hold a dumbbell in each hand at your sides, sit your hips back with a straight back and heels down.
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Dumbbell Romanian deadlift
4 × 10 · rest 90 s
Legs almost straight, flat back, push your hips back and slide the dumbbells down your thighs.
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Couch hip thrust
4 × 12 · rest 90 s
Upper back on the couch, dumbbell on your hips, drive up and squeeze your glutes at the top.
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Standing dumbbell calf raise
3 × 15 · rest 45 s
Rise onto your toes, pause at the top and lower slowly.
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Plank
3 × 40 s · rest 45 s
Stay in line on your forearms, abs and glutes tight, without arching your back.
Upper body B
≈ 35 minSame warm-up as the first session.
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Feet-elevated push-ups
4 × 10 · rest 90 s
Put your feet on a chair, brace your body and lower your chest between your hands.
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One-arm dumbbell row
4 × 10 · rest 90 s
One hand on a chair, flat back, pull your elbow toward your hip without twisting. 10 per arm.
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Dumbbell lateral raises
3 × 12 · rest 60 s
Raise the dumbbells to shoulder height with soft elbows, without swinging.
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Hammer curl
3 × 12 · rest 60 s
Palms facing each other, curl the dumbbells without moving your elbows.
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Dumbbell triceps kickback
3 × 12 · rest 60 s
Hinge forward, elbow tight to your side: extend your arm back and return slowly.
Lower body B
≈ 39 minSame warm-up as the first session.
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Dumbbell reverse lunges
4 × 10 · rest 90 s
Step one leg back, lower your knee near the floor, then push through the front foot to return. 10 per leg.
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Single-leg Romanian deadlift
3 × 10 · rest 90 s
Hold a dumbbell in the hand opposite your standing leg, hinge forward as the other leg goes back with a flat back, then rise. 10 per leg.
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Dumbbell step-ups
3 × 10 · rest 90 s
Use a sturdy chair braced against a wall: place your whole foot on the seat and drive up through it without help from the other leg. 10 per leg.
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Single-leg glute bridge
3 × 12 · rest 60 s
One foot down, other leg extended: drive through the heel to lift your hips and squeeze the glute. 12 per leg.
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Standing dumbbell calf raise
3 × 15 · rest 45 s
Rise onto your toes, pause at the top and lower slowly.
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Plank
3 × 40 s · rest 45 s
Stay in line on your forearms, abs and glutes tight, without arching your back.
Weeks 2 to 4, adapted to you, are in Muskl.
14-day free trial.
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