Dumbbell Upper / Lower
Dumbbell Upper / Lower is a 4-day home & bodyweight training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training.
What is the Dumbbell Upper / Lower?
Dumbbell Upper / Lower is a 4-day home & bodyweight training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Dumbbell Bench Press
- One-Arm Row
- Dumbbell Shoulder Press
- Incline Dumbbell Press
- Lateral Raise
- Curl
Keep pressing and pulling balanced.
- Goblet Squat
- Dumbbell RDL
- Bulgarian Split Squat
- Dumbbell Step-Up
- Calf Raise
- Abs
Use unilateral work when load is limited.
- Incline Dumbbell Press
- Chest-Supported Row
- Dumbbell Floor Press
- One-Arm Row
- Rear Delt Fly
- Triceps Extension
Progress reps and load while maintaining stable positions.
- Dumbbell Front Squat
- Dumbbell Hip Thrust
- Reverse Lunge
- Single-Leg RDL
- Calf Raise
- Plank
Challenge the lower body without sacrificing recovery.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Goal
Muscle and strength
Progression
Use rep progression first, then increase dumbbell load where practical. Unilateral variations help when equipment is constrained.
Accuracy note
Gym Log original dumbbell upper/lower template.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Dumbbell Upper / Lower
How many days per week is the Dumbbell Upper / Lower?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Dumbbell Upper / Lower for?
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Can I track the Dumbbell Upper / Lower in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.