4 day upper/lower dumbbell and barbell workout (updated) - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

4 day upper/lower dumbbell and barbell workout (updated) - JEFIT

4 day upper/lower dumbbell and barbell workout (updated) banner

4 day upper/lower dumbbell and barbell workout (updated)

AUTOPLAYAUDIO TIP

Bulking

Intermediate

Barbell

Plan Details

The 4 day upper/lower dumbbell and barbell workout (updated) routine by KeepFitBeStrong is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This dumbbell and barbell only upper/lower workout program only requires dumbbells and barbell and is perfect for those looking to build lean muscle mass at home or on the go!

Routine detail

Day 1

Day 1: Upper body

Est. 116 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

8 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 10 Reps

Day 2

Day 2: Lower body

Est. 100 min

8 exercises

Dumbbell Single-Leg Squat Demonstration

Dumbbell Single-Leg Squat

8 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

4 Sets x 10 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 10 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 10 Reps

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Day 3

Rest day: Shoulder

Est. 25 min

3 exercises

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Bent-Over Reverse Fly Demonstration

Dumbbell One-Arm Bent-Over Reverse Fly

3 Sets x 8 Reps

Day 4

Day 3: Upper body

Est. 116 min

9 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Barbell Floor Press Demonstration

Barbell Floor Press

4 Sets x 10 Reps

Dumbbell Shrug (Stability Ball) Demonstration

Dumbbell Shrug (Stability Ball)

4 Sets x 10 Reps

Day 5

Day 4: Lower body

Est. 89 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Standing Quadriceps Stretch with Dumbbells Demonstration

Standing Quadriceps Stretch with Dumbbells

4 Sets x 10 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 10 Reps

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 20 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Day 6

Rest day: Biceps & triceps

Est. 21 min

2 exercises

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip)

3 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10 Reps

Day 7

Rest day: Cardio

Est. 30 min

1 exercise

Running Demonstration

Running

1 Set