4 Day Mass Dumbbell Split
Bulking
Intermediate
Dumbbell
Plan Details
The 4 Day Mass Dumbbell Split routine by ItsJonsLife is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 Day Upper Lower Mass Dumbbell Split * Use dumbbells in place barbell for hip thrusts if you don't have access to one. Routine Rest Times - Rest 1.5-3 minute between sets for compound exercises and 1-2 minutes for isolate exercises. - Rest as long as you rested between sets of the previous exercise when moving onto the next. * Higher rep range/lower intensity = less rest * Lower rep range/higher intensity = more rest Weight To Use (Hypertrophy) - 70-80% of 1rep max Set & Rep Ranges (Hypertrophy) - 3-5 sets of 8-12 reps *Isolates can be higher Progression - Increase weight once surpassing your target reps with proper form by two reps. * It’s alright to fall short of rep range during a weight increase. Food - Eat .8 grams protein or more per lb. - From maintenance calories aim for a 400 calorie surplus to gain mass and a 400 calorie deficit to cut. Wait on response then add or subtract more calories until achieving desired results. * Do not stress counting to the exact calorie! Aim for that surplus or deficit and relax! Cool Down Samples !! Do not stretch before lifting. Warm up the body by working the muscle groups that will be used. *The warmup for this routine is the bodyweight superset in the beginning. Upper Cool Down x20 sec each - Upper Trap Stretch - Overhead Tri/Shoulder Stretch - Cross Body Shoulder Stretch - Chest Stretch forward & back - Bicep Stretch Lower Cool Down x20 sec each - Standing Quad Stretch - Hamstring & Calf Stretch - Outer Thigh Stretch - Hip Flexor Stretch - Child’s Pose **A less intense version of this routine is available as "4 Day Dumbbell Split". Advanced barbell routines will be released in the future as I progress.
Routine detail
Day 1
Upper 1
Est. 98 min
13 exercises
Push-Up (Wide Hand)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Day 2
Lower 1
Est. 88 min
14 exercises
Jump Squat
3 Sets x 10 Reps
Split Jump
3 Sets x 10 Reps
Fire Hydrant
3 Sets x 10 Reps
Bridge
3 Sets
Dumbbell Front Squat
3 Sets x 10 Reps
Dumbbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Goblet Squat
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Plate Crunch
3 Sets x 10 Reps
Plate Overhead Extended Tuck Crunch
3 Sets x 10 Reps
Plate Toe Touch
3 Sets x 10 Reps
Plank
3 Sets
Day 4
Upper 2
Est. 98 min
13 exercises
Push-Up (Wide Hand)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Day 5
Lower 2
Est. 90 min
14 exercises
Jump Squat
3 Sets x 10 Reps
Split Jump
3 Sets x 10 Reps
Fire Hydrant
3 Sets x 10 Reps
Bridge
3 Sets
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Bulgarian Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Plate Crunch
3 Sets x 10 Reps
Plate Overhead Extended Tuck Crunch
3 Sets x 10 Reps
Plate Toe Touch
3 Sets x 10 Reps
Plank
3 Sets
