No More Excuses: 4 Day Dumbbell Workout Routine

Like the idea of a dumbbell only workout routine but need it to be a 3 day routine? Check out this 3 day powerlifting dumbbell routine.

Diet and Nutrition Tips

You can beat your muscles down in the gym but the only way to recover (build) muscle is to fuel your body with quality food.

I try to stick to an 80/20 rule when I look at nutrition. This means that 80% of my meals are prepared by me and I make sure to get the best quality food that I can.

No, this doesn’t mean you have to get natural grass-fed free roaming cows who get messages every day and free range chickens who get to walk the beaches to benefit from eating whole foods.

Learn to Cook

Cooking isn’t as hard as you may think. I never was allowed in the kitchen as a child so trust me when I say anyone can do this with some patience. The trick is learning technique and then going after the complex meals.

Don’t get me wrong, I don’t know how to cook 5 course gourmet meals, but I have no problem eating enough varieties of a protein and vegetable to keep me happy. I made a pretty good meatloaf and lasagna once.

Long story short here is the sooner you learn to cook, the sooner you will notice changes in your performance and physique.

Recommended Supplements

Note: If you cannot get good foods into your mouth, this section is irrelevant. You really can’t out train and out supplement a crap diet.


MTS Nutrition Clash

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.


MTS Machine Whey Protein: 5lbs

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no amino spiking, and it is some of the best in the industry.

So far I’ve had Red Velvet and Cookies and Cream. Both are A+.


MTS Nutrition Machine Fuel

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.


Optimum Nutrition Opti-Men

Once you get your diet on point, taking a multi-vitamin is important as a strength athlete.

Get the most of your gains and life with this multi-vitamin.

Cardio and Conditioning Tips

I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.

If you are running low on time, a short 5-10 minute high intensity interval session at least twice per week will help with maximizing your progress.

Note: Some low intensity walking, hiking, bicycling, etc is helpful to improve your quality of life and recovery from your workouts.

Don’t Want to go to the Gym?

Maybe you don’t have time to go to the gym or you want to train at home… what next?

If you haven’t been following me, I started an eCommerce store called Strength Junkies and I sell home and commercial gym equipment.

I am an authorized dealer for Troy Barbell and BodyCraft and adding more manufacturers soon.

Below I will suggest a couple of different dumbbell sets you could buy that would work well with this routine.


There are a lot of adjustable dumbbell sets out there that I’ve used and I would like to showcase a couple of products that would work extremely well for this routine.

Strength Junkies Dumbbell Sets

Adjustable dumbbells make training easy at home because you don’t need to have a wall full of dumbbells to train anything you need.

There are a few sets and options I offer and I’ll go over their benefits and downsides below.

Before we get into the different sets, here are the threaded and regular handled dumbbell explanations.

Threaded Handles

  • Pros: Holds strong for exercises like goblet squats and overhead tricep extensions.
  • Cons: It sometimes comes a little loose when training and when changing weights it can be a pain.

Regular Handles

  • Pros: Easy to slide weights on (it’s just like the regular Olympic size).
  • Cons: Weights can slide and the collars could come loose after a while.

Dumbbell Sets I Offer

Troy Barbell 110lb Set $249.99 shipped

This set comes with 2 dumbbell handles, collars, and weights.

You have the option to buy regular handles or threaded handles and it comes with everything you need to get started.

This set will probably be the cheapest out of the bunch. Check out the next package before you make a decision.

Troy Barbell 160lb Set$279.99 shipped

This set is probably the best value because you get an additional 50lbs of weight for only $30 more.

Again, you have the option for regular handles or threaded and it comes with everything you need to get started.

If you’re more interested in building a set or buying just the handles, I’ve got those as well.

Troy Barbell Regular 1″ Handle Set$49.99 a pair shipped.

Uses spring lock collars and 1″ plates. The same handles that are in the sets above.

I will throw in a set of spring lock collars if you buy these dumbbell handles.

Troy Barbell Regular 1″ Threaded Handle Set$49.99 a pair shipped.

Uses spin lock collars and 1″ plates. This is also the same handles in the above sets.

Spin lock collars come with these dumbbell handles.

Troy Barbell Olympic Dumbbell Handle$69.99 a piece shipped.

These dumbbell handles are BEAST. These weigh 10 pounds without weights and they have a good medium knurling and it is a pretty good handle.

Use whatever Olympic weights you have – 25s are about the biggest I would try to use just because of how big the plate is.


“You get what you pay for” is a saying that generally is true… especially with gym equipment.

You can get adjustable benches everywhere and if you aren’t too serious about training… I guess any bench would do.

If you are working on starting your own home gym or you really want a quality bench, York Barbell has some amazing products. I’m not an affiliate (I don’t think they have a program) but I will tell you if I could sell their equipment I would. I plan on buying this equipment if I get another place that I can build a home gym again.

Anyways, check out the bench here. The site is definitely not award-winning and the lone picture definitely doesn’t show off what you would think a $200 bench would look like but if I could bench 500+ pounds I would trust that bench with my life.

It’s sturdy, wide, and perfect for anyone.

Again, I’m not telling you what to buy because I’ll make a buck, it’s because I stand by that product.

Workout Schedule

Here is a sample schedule:

  • Day 1: OFF
  • Day 2: Legs
  • Day 3: Chest
  • Day 4: OFF
  • Day 5: Back
  • Day 6: Shoulders
  • Day 7: OFF

Ideally have at least 1 day of rest in between your 4 days, I would highly recommend running the schedule like this.

Exercise Sets Reps
DB Squat 3 8
DB Stiff Leg Deadlift 3 12
DB Lunges 3 12
Concentration Curl 3 12


Exercise Sets Reps
DB Flat Bench 3 8
DB Incline Bench 3 8
Incline DB Flys 3 12
DB Side Bend 3 12
DB Tricep Kickback 3 12


Exercise Sets Reps
Single Leg DB Deadlift 3 8
Bent Over DB Row 3 8
DB Pullover 3 12
Cross Body DB Hammer Curl 3 12


Exercise Sets Reps
Seated DB Overhead Press 3 8
DB Shrugs 3 12
Standing Bent Over Laterals 3 12
Weighted Decline Bench Situp 3 12
1 Arm Seated DB Tricep Extension 3 12


If you decide to do this routine, be sure to know your limits. Performing the exercise correctly at a lower weight will build more muscle and strength than it will trying to push as much weight as possible. When you concentrate on every rep of every set of every exercise, you are making a better mind and muscle connection. With this power you can grow your muscles and create the physique you’ve always wanted.

Far too many people do not realize that you must add weight to each workout and progress so your body can adapt to the stress that is being put on it so always strive to add weight.

As always, be sure to comment or ask any questions below, I would be happy to answer them. Be sure to follow us on Facebook and sign up for updates!

113 thoughts on “No More Excuses: 4 Day Dumbbell Workout Routine

  1. Hi Cutty

    Thanks for your sharing. After reading your passage, I found myslef no excuse to not hitting some iron from now on. My body build: 95KG, 183cm. I dont go to gym very often as I have a really packed schedule of studying plus working. This 4 days Dumbbell routine sounds like work with my daily routine. However, I would like to know how long does this program mean to last? or is that a routine I should keep forever?
    Thanks for answering my question!!

    1. Unless you’re aspiring to be a professional strength athlete, all programs I write are meant to be run ‘forever.’ The way you progress and work towards adding more weight or more reps to your routine is what’s going to help you get stronger and build muscle. Now, I wouldn’t run this any less than 12 weeks because results won’t happen in the first 3 weeks, you have to give it time and really give it everything.

      If you are getting results and pushing yourself as hard as you can, the only time I would say change is if your equipment isn’t enough to support your growth or you are able to get new equipment or a place to lift with more equipment.

      Let me know how you like the routine!


  2. Hey Cutty,
    Is this routine acceptable for someome with little guidance on lifting ? Also could you do a two days on one day off two day on instead of every other day ?

    1. Mike,

      If your schedule doesn’t permit what I would consider the best timing for me, feel free to change it up and see what works for you. If you have little guidance on lifting, I would suggest getting videos of your working sets so you can see what you are doing right and what you may be doing wrong so you know what to fix. Some people don’t see that they are doing the bench press and tweaking their elbows out which hurt their shoulders until they get videos of their work.

      I prefer people to do barbell training when they first begin so it helps get good movement patterns developed for later down the road, but if you only have access to dumbbells, this is going to be a great routine for you.

      Be sure to ask any questions that you have!


  3. Hey Cutty!
    I’m wondering how many days it should take to achieve this with 2x20lbs adjustable dumbbells to see minimal gains?

    Thank you very much.

    Also, if you could point me out to a good 3 day workout for beginners to the gym, I am looking to build mainly muscle while I am losing weight (1400 calories a day, enough protein etc)

    1. 20 pound dumbbells will get you further than you think. It’s hard to give an exact date but if you were to work hard and stick with it for 8 weeks, I think you will start to see noticeable changes. Check out this routine if you can make it to a gym.

      I have a few other routines coming out soon that you can get some ideas on good exercises for body parts if you were wanting to modify your current routine.


  4. Hi Cutty, I started to follow this workout two weeks ago and so far so good. You mention in one of your responses that a person can stay on this workout indefinitely. So, would you do this workout for bulking and cutting and then just change the amount of calories that you take in?

    1. Yes when you’re bulking and cutting the only thing that really changes should be diet. You should keep your intensity and strength as high as you can on a cut.

      Let me know how things go Mark, glad to hear you like it so far!


  5. I am Currently using this routine…Im really enjoying it and am finding it to work well for me because i have no weights other than a small bench press and a few dumbells. One thing i had to do though was find a way to do the incline without my bench because my bench doesnt do an incline. I do have a question though, This routine doesnt do much for my abs…is there something im not doing right or is that on purpose? and can you give me some suggestions on ab work outs from home. Or should not really worry about that muscle group?

    1. You can add in ab work if you would like. If your main goal is to get abs there is a lot more to it than endless crunches and core work. Be sure when you’re doing any movement to keep your core as tight as you can. I don’t do direct ab work but my core is very strong.

      If you add in some side bends and planks I think you will benefit more from them than crunches, etc.

      It doesn’t hurt to do abs as long as your main exercises do not suffer :).

      Any more questions, send me a message.


  6. Hey Cutty, thanks for the work you put into this. My question is that I work as a nurse on night shift. To keep from losing what little time I get with my family I schedule myself 3 nights in a row then have 4 days in a row off. Is there a way to make this workout work for 4 days in a row or is the day off mandatory?

    1. I don’t see a problem doing 4 days in a row. Try out the routine for a month and see how your body is reacting. If you feel fatigued and start to feel overwhelmed and overworked, we can maybe cut an exercise or two or see if it’s possible to help you recover more.

      I personally think you would be fine doing 4 days in a row, I just suggest a break in between.

      Any more questions, hit me up.


  7. Starting this routine tomorrow- can I add a 15 minute elliptical training session afterwards to increase my fat burn?

    1. Add all of the activity you would like. The goal is to build a body you can do things in and enjoy life with so doing some cardio training is great for you. I actually wrote an article about post workout cardio you should check out.


    1. All of these compound lifts will work your core. Doing endless ab exercises isn’t going to give you a 6 pack but if you were to add in work, do it on your off days so you can give 100% to the lifts that matter.

      Do whatever exercises you feel help the most.


    1. Anywhere from 45-60 seconds is fine. The better you conditioning gets, the quicker you can jump to the next set. Keep smashing the weight.


  8. Cutty,
    Do you suggest using the same weight for the sets. Do you recommend a pyramid or reverse pyramid approach. Please explain?

    1. Shaun,

      I’ve tried all three (same weight, pyramid and reverse pyramid) and it’s whatever you prefer. I like keeping the same weight and quite a bit of people like it as well.

      It gives you a good gauge on progression. For instance if you cannot hit all reps in your sets, trying again next week with the same weight will give you an idea of where you are.

      All three ways work so I would suggest taking 3 weeks and trying each one to see which you like!


  9. I havent lifted weights in years and now im back at it. I just got a set of U 90 powerblock dumbbells and a good sturdy adjustable bench. I started doing this routine and so far I like it, though a buddy of mine said its not good to mix chest and tri’s on the same day. Does it really matter? It’s just one tri exercise right? will this routine build muscle mass or is it ideal for strength?

    1. I’m not sure why it’s not good to mix chest and triceps on the same day seeing how any pressing movement uses them but I think you have a good set up to get started.

      The routine would be great for you, either this one or the 5 day one. Whatever one seems more appealing to you. πŸ™‚


    1. I’ve found that with the leg muscles being such a large muscle, working arms on these days helps shuttle nutrients to the arms as well. This is all “bro-science” but if you google “squats making arms bigger” there are articles and some other people who support the idea.

      It’s more of a preference than anything, but I’ve found it works well with me and clients.


    1. There were some professional issues that were not resolved with them and I no longer can support someone who will knowingly do wrong to me. I give a lot of clicks out to them which is making them sales and I won’t go into detail about the rest of things, but I decided to change some links to the other website. I apologize for switching the links to ones you do not like.

      If you have any other questions, feel free to ask.


    1. Thanks Matt, I’m going to make a post about it myself. I’ve changed the link 3 times and it changes and now I think it’s gone. I am moving again and once I get settled in, you’re going to see a new Cutty.

      The rep goal system is easy, you try to get the “rep goal” done in as few sets as possible. So if you have to do 25 reps in 5 sets, that is generally a 5×5 but you basically go until you are almost at failure for each set. So you could get 8, 7, 5, 3, 2… If you hit your goal of 25 reps in 5 sets then you progress.


  10. Great post I think that you can do complete workout routine using only one pair of dumbbells which most newbie’s don’t know so amazing post and keep up the good work

    1. Rohit,

      I’ve had people make progress on simple body weight movements… you are exactly right in saying that you can do a complete workout using a pair of dumbbells.

      Thank you for the kind words,


  11. Hello
    I did this dumbbell workout for a good Two months or so and saw awesome gains…life happened and I fell off (3 months inactive)…I am preparing to get back into the gym and would like to start this (dumbbell workout) program back up. Is that reasonable to start this program (considering that muscles adapt) again or look for a new program?

    1. Dee,

      Glad to hear you made some gains on this workout. I understand, I’ve been out of the gym for a while as well. The routine will work just fine, may have to drop down the weight a bit to get used to the volume and weights again, but other than you’re good to go.


    1. I’m actually working on creating a pdf for all of the workouts so you can print them out.

      I’ll make this particular workout first and I’ll email it to you when I’m finished.


  12. I’m 16 years old and I’m 6’4 205lbs any suggestions for supplements with this workout? could I substitute anything her for a 20lb medicine ball slam? I really like them. if so what would I take out and how many sets and reps of the slam. how much should I be resting in between sets and reps?

    1. Creatine and nutritious foods would be best, maybe some protein… but I would prefer seeing someone your age eating more actual food than relying on supplements.

      Substitute the slams for the weighted decline bench sit ups in the shoulders day. Do 4 sets of 20.

      If you have any more questions feel free to ask!


    2. how long should I be resting between sets and reps? creatine as a pre workout ? and any recommendations as in brand to check out in future?

    3. 45 to 60 seconds is a good resting period. Once you get more acclimated with this routine you’ll be able to adjust the rest periods to push yourself.

      You can take 5g of good old fashioned creatine monohydrate every day and you should see a difference. Having some black coffee as a quick pre-workout would work as well. I like Optimum Nutrition, their creatine mono is cheap.
      Here are a couple reviews I’ve done on creatine:
      ON Creatine Mono Review, 5% Nutrition Crea-Ten Review, and BodyTech Creatine Mono

    1. You could substitute the rope for Dumbbell Overhead Presses and weighted decline situps… try it out and let me know how you feel afterwards.


    1. The easiest way would be to take the shoulder exercises and just go down the list and put the first 2 exercises in day 1, next 2 in day 2 and the last exercise into day 3.

      Set it up how you like – if you want bent over laterals and tricep extensions on your back day then do that. It’s a bit open.

      I’ll be making a 3 day dumbbell routine here shortly… there’s been a lot of people asking for it.


  13. What if I’m short for time and only have two 25lbs and two 50lbs dumbbells? Can I still do this routine even if I cant add more weight??

    1. Just do 3 sets to failure using the weight you have, that’d be the best thing without buying more equipment. If you are trying to get some equipment let me know, I run Strength Junkies and I have a few adjustable dumbbell set ups you could check out.

  14. Cutty,

    I’d like to add pull-ups to the workout. Where would you suggest putting them in? Also, how many reps and sets would you suggest? Thanks for your time!


    1. Put them into back day and do like 2-3 sets of as many as possible at the end of your workout, that should help really put the hit on your lats.


  15. Thank you for the workout routine, i’m starting it this week.

    Question – for exercises such as cross body db hammer curl. Does that mean that you do 12 reps per arm per set? Or 12 reps altogether?

  16. I started on Monday and my legs are sore.. I’m 46 so my recovery time isn’t what it used to be, My chest is sore from Tuesdays workout. So far I like this routine. A few weeks ago I was trying another routine with all dumbells that had power cleans and clean and jerks and I think I overdid it because now I have plantar fasciitis in my left foot. I’m going to stick with this routine and see how it goes.

    1. Good luck Bill. I understand about the soreness. Take your time and build up – you will eventually not get as sore if you keep with it.

      I’ve been having feet and ankle problems myself so I understand how terrible it is.

  17. Hey Cutty, Can this workout be used as a substitute for the 12 week/weight cardio program you created? I workout in a small gym, haven’t worked out in a year.

    1. This is a great workout to get back into the swing of things. Any workout I write has a general purpose in mind (unless otherwise stated) so this routine is a great substitute for the 12 week program.

  18. Hello,

    I started this routine based on an internet search and have been doing it for 5 weeks and have seen some progress. My question is should I do each exercise separately or in a circuit? I currently do them in circuit with 30 sec. rest between and I get a good heart rate going, but am wondering if I am not getting the correct pump for each exercise. Thank you for your feedback and website.

    1. You could do either. Most people prefer to do them one exercise at a time, or somewhat “superset” 2 exercises. So for instance do a dumbbell squat set and then do a dumbbell stiff leg deadlift set. Doing everything in a circuit sounds like it is a lot of work, but if you have the ability to do that, it definitely won’t hurt.

      Thank you for the kind words, and I’m glad to hear you are making progress!

    1. You can add in 3 exercises for your arms twice per week. There’s no real need to add more arm work but if you feel like you would like more then adding 3 exercises twice per week would be alright.

  19. This routine hits your biceps and triceps? I haven’t completed skimmed through it yet, but I saw in the 4 day shoulder chest legs and back, not a specific “arms” triceps or biceps.


    1. Arm day is honestly a waste, if you lift heavy and use compound lifts, you won’t have to “hit your arms” to build more muscle. Of course, you can add in arm work as you see fit.

  20. All of the workout links are broken for me. I just get sent to a page and the link is about:blank. Anyone else having this issue?

    1. I’m on a MacBook Pro. I just tested them again and they all seem to be working now.

      Also, it was only the I’ll Pump You Up links that were not working; maybe it was just an issue with their site that has been resolved. Thanks for the follow up.

    2. No problem, thank you for letting me know your setup. I know they were working on their site upgrading it not too long ago. I’ll run some analytics to make sure all of my links are okay!

  21. Hey Cutty, I’m 14 and I am in kinda good shape. I have been working out for the past two years but I have been a little inconsistent. I think this program would be great for me. I just wanted to know if this program will help me to lose fat.
    Thank you!

    1. Blake just tightening up your diet a little and then getting consistent with this routine will definitely help you recomp and lose fat.

  22. Would you recommend women do this routine? If my nutrition is on point what is going to be my body result after 3 months? Going for a lean muscle look. Thank you

    1. This routine or our sister site The Byrn is geared more towards females. 3 months eating right and consistently training will make a pretty drastic difference in your physique.

  23. Is there a workout that also incorporates a barbell? Additionally could I incorporate a boxing cardio workout into this without negative results, and if so when. Thanks in advance for any response.

    1. People have a misconception that the only form of “cardio” is trudging along on a treadmill. Get out and do the boxing cardio, go hiking, and enjoy outdoors. That can be your cardio every day.

      Check out under the “Workouts” section in the menu for quite a few barbell workouts. There’s something for everyone!

  24. Hey Cutty, I just started doing this routine and i will try to do it at least for 2 month to see the results. I have one question, I train at home and I don’t have a bench so i can’t do flat bench or incline bench exercises. Can I substitute it to DB floor press and DB floor fly?

    Thank You.

  25. Hey Cutty, for this routine should it be performed as a circuit or do all the sets of one exercise then move on?

  26. Hi Cutty!

    I am very excited to start this routine, as I have been out of the gym for quite sometime now. I got sick of the old cardio routine as it didn’t seem to flourish any results so I decided to take a different approach and came across this! My one major question is, how much weight should I be using for this? My main goal is to lose fat and become more toned. I am 5’6 175lbs. Thank you! πŸ™‚

    1. Welcome! I would recommend checking out an article at our sister site The Byrn. It goes over ways to know how much weight is enough. You can check that article out here.

      Keep in touch and let me know how things progress!

  27. hi, I am a girl and I am following this workout. I am skinny fat. I am trying to get more into shape and get lean muscles rather than bulking up. Should I keep following this workout or change?

    1. What you eat and how much of it you eat determines your body composition. If you start consistently doing this routine for at least 12 weeks, you are going to start building muscle. Eating plenty of protein and keeping calories in check will force your body to recomposition itself to have more muscle than fat, making the sexy lines that you are looking for.

      Many women will do cardio and get themselves to a weight they feel is reasonable, but have no definition and a body that doesn’t reflect all of their hard work. Lift the weights, do cardio more for heart health, clean up your diet, and get plenty of protein. I promise you in 12 weeks you will look completely different than you do now. You will be about the same size, weigh a little more, but look absolutely amazing.

      Our sister site The Byrn is geared towards women, but has the same basic principles as anything on this website. Good luck and keep me updated on your progress!

  28. The routine looks great for me. I will using a small gym that does not have a lot of equipment but the dumbbells do go up to 25 kg (55 lbs). One thing I am interested in is the idea of giving the muscles a shock every now and then. What do you think about using something like this?

    Week 1 – 3 sets / 90 sec rest
    Week 2 – 3 sets / 60 sec rest
    Week 3 – 4 sets / 60 sec rest
    Week 4 – 4 sets / 60 sec rest + 3 reps

    During these four weeks the weight remains the same. Then I begin the next block of four weeks but raise the weight slightly. Is this reasonable, useful, or over complicating things?

    Thanks Cutty

    1. I think it’s overcomplicating things a little, but would work. If you make sure to log and keep track of all of the weight and reps you do then I think you’ll be able to run with it.

  29. hi, i wighe 62, i’ve been working with no equipment at home, and yesterday i bought 20kb of dubbels for both of my hands..
    is it ok if i practice with that plan when i weigh 62 ?
    i hate to go to gym and i prefer to practice at home..

    1. Training at home is great. In fact, that’s what I’ve been doing. This routine was designed for those who have minimal equipment or do not like going to the gym.

      Give this routine a try and let me know how you like it!

    1. Sit ups create an overdevelopment of ab muscles which can cause back issues and other problems if you do not train your back enough. Add what you’d like to the program πŸ™‚

  30. Hi Cutty,
    I’ve been lifting for years and took time off recently, just getting back into it a few months ago. I’m not a muscle head but do like a trim and tone body. I’m a mature female and looking to put some gains on. Use to be a personal trainer years ago. My current job is crazy and quite physical. Long story short I needed a routine at home (I have DB’s and flat bench) I could do that worked. This works! I like the 4 day split instead of a 3 day full body routine. I feel more focused on each muscle group. I’ve had to modify a few exercises due to pre-existing injuries, but other than that I like the routine. It takes me less than 30 minutes. Thanks!
    Aloha from Hawaii, Leilani G

    1. Leilani,

      Thank you for the kind words! I’m glad that you’ve found a routine that works for you. Keep up the work and you’ll definitely start seeing some gains.

      Hello from the frozen Midwest, Cutty πŸ˜€

  31. Cutty,
    I am in my late 50’s and haven’t worked out in about a year and a half because of eye surgeries. My doctor told me it was fine to start up again.
    In the past, I’ve lifted with machines and free weights and want to switch to dumbbells to build symmetry. My question is, first will this workout work for older men?

    1. Sticking to a routine and having decent nutrition is what makes changes. Since you’re a little older, you won’t see the progress as a testosterone-filled 20 year old, but you will certainly notice changes in your physique as well as your overall quality of life. I can’t tell you how helpful it is being stronger, I’ve been humping around boxes full of paper at this job and it’s nothing… everyone else is struggling and unable to keep up!

  32. Good Evening,

    I like the look of this routine, but have not tried it yet. Have you found there to be enough arm focus in this, or should more be supplemented in?

    Thank You,

    1. You can add in what you want. The workouts are designed to build overall muscle and not focus on glamor muscles. If you feel that you need to do endless curls like the other gym bros that aren’t making progress, go for it.

      You can add more in if you really want to, but it’s not needed.

      Good luck,


    2. Thank you! I’m still learning some of these things and just didn’t know. Thank you for sharing your knowledge!

    3. No problem Nate. If you still have energy leftover after your lifts you can certainly add in something if you don’t feel it’s been hit enough. Any pressing movement also works your triceps and any pulling and rowing movement hit your biceps.

      If you do a great selection of exercises, there’s no need to stand there and do curls. They don’t hurt to do but you definitely don’t need to do them πŸ™‚

  33. Hi Cutty! I am so happy I discovered your site. I am going to start this workout tonight. Last night at the gym I decided I needed to go with a four day split. I am an experienced lifter and after being inconsistent the past several years, I have again joined a gym. I am + 50 years old and really fat. I need to drop 50 pounds. Seriously. Anything in addition to doing this workout I need to be doing to lose that much weight? Thanks! Dave

    1. I think the increase in activity mixed with ditching unnecessary calories like sodas or other calorie drinks. Being mindful of those calories along with trying to eat a decent meal every once in a while will make some drastic changes. If you give it 4 weeks of consistent training and eating decent, you’ll need to start buying some new clothes.

  34. New mom here. I am looking to use this as a home workout because I just don’t have time for the gym. With a healthy diet will this workout promote weight loss and muscle build?

    1. You would definitely see great progress if you cleaned up your diet and then worked this routine.

      Good luck, I also invite you to check out our sister site The Byrn.

  35. Hey Cutty, I’m new to weightlifting. Previously I was cutting lost about 150lbs went from 300 to 150lb I’m 6”1 23 yes old. I’m thinking of purchasing a pair of adjustable dumbbells aswell as a adjustable weight bench. I was wondering if I should start with 20lbs first ? And how long should I wait to add more weight on the dumbbells ? Do you think with proper nutrition, adequate rest, and overall strict diet I can build a phenomenal physique within 1 year following your 4 Day Dumbbell workout plan ?


    1. If you can lose 150 you can build muscle. It just takes adjusting your intake.

      Getting an adjustable bench and dumbbells would be awesome. Check around on craigslist or another local sales market place – maybe even Facebook marketplace.

      Each exercise is different, rear delt lateral raises I only use 10-15, it doesn’t take a lot of weight, but I’d invite you to try to pick up more weights as you see a good deal.

      You won’t look like a professional bodybuilder but 1 year of solid consistent training like you did for losing weight will make you unrecognizable.

  36. Hey! Just started trying to lose weight and get in shape because me and a few buddies are getting back into paintball. Would you still recommend this for someone who is wanting to lose fat and get back in shape. I noticed it was about 5 years old (Atleast when the post was made) and was just curious.


    1. Solid training foundations never change. This routine would be great for you. I would say add in some agility work and all-out exercises like sprints and box jumps. Add in some HIIT cardio and you got yourself a squad that will win.

    2. Alright sounds good! My ignorance got the best of me last night. Went ahead and started it because I like some of the excercises on here compared to the last routine I was trying and it murdered my legs last night haha. Concentration curls are my new favorite right now!


    3. Concentration curls I like better than preacher curls. I think it is easier – at least for me – to get a better contraction.

      You’ll see in a few weeks how much easier it is to be more athletic. Hit me up if you have any questions!

  37. I’ve actually never done preacher curls, but love the feeling of the concentration curls.

    I actually do have a quick question though. My bench won’t work for the Decline Sit-ups on day four. Any recommendations on a replacer excercise?

    1. If situps are kind of easy to you, grab some weight and just do weighted situps instead. You could probably get away with like sitting on the couch backwards and shoving your feet into the back cushion and then go all the way to the floor and up.

      Or you could hook your feet on something and turn your bench so you’re sitting perpendicular on it and just do full range situps like that.

      It’s sketchy but it works.

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