4-Day Dumbbell/Bodyweight Hypertrophy (Beginner)
Balanced upper/lower split using single dumbbell and bodyweight movements
Day 1
6 exercises- Dumbbell Bench Press3 × 10-12
Performed on floor. RPE 8.
- One-Arm Dumbbell Row3 × 10-12
Each arm separately. Slow negative.
- Push-Ups2 × Failure
Incline or standard based on strength.
- Seated Dumbbell Shoulder Press3 × 10-12
Seated on floor. RPE 7-8.
- Concentration Curl2 × 12-15
Each arm. Controlled movement.
- Triceps Pushdown (Bar)2 × 12-15
Overhead with dumbbell.
Day 2
5 exercises- Goblet Squat4 × 12-15
3 sec down, 1 sec pause. RPE 8.
- Dumbbell Reverse Lunge3 × 8-10
Each leg. Start carefully.
- Romanian Deadlift (RDL)3 × 10-12
Single leg or bilateral option.
- Standing Calf Raise (Machine)3 × 15-20
With dumbbell. Full ROM.
- Plank3 × 30-60s
Core stability. Progress time.
Day 3
5 exercises- Incline Push-Up3 × 8-12
Hands elevated. RPE 8.
- One-Arm Dumbbell Row3 × 12-15
Higher reps than day 1.
- Dumbbell Lateral Raise3 × 12-15
Each arm. Very controlled.
- Dumbbell Shrug2 × 15-18
Don't roll shoulders.
- Dumbbell Hammer Curl2 × 10-12
Neutral grip. Each arm.
Day 4
5 exercises- Bodyweight Squat3 × 15-20
Slow tempo for intensity.
- Dumbbell Step-Up3 × 10-12
Each leg. Use stable platform.
- Single-Leg Glute Bridge3 × 10-12
Each leg. Activate glutes.
- Standing Calf Raise (Machine)3 × 15-20
With dumbbell. 2 sec pause at top.
- Side Bridge (Side Plank)2 × 20-30s
Each side. Core stability.
MS-69WK
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