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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!

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

  1. 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 🙂

  2. 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.

  3. 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.

  4. 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.

  5. 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!

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