Dumbbell Upper/Lower
Four-day Upper/Lower split, dumbbells only. The next step up from full-body when you're ready for more volume.
The selected Grain Gym catalog has 13 programs, 448 exercises, and 11 progression systems. This page covers one program's structure.
DOUBLE PROGRESSION
Climb the rep range first, then add weight and reset.
Equipment: Dumbbells
Who this is for
You've outgrown three-day full body. You train at home with dumbbells. You want to put more work into each muscle group without the session running 90 minutes.
Upper/Lower splits the work in half: heavier and more focused per session, more total volume per week. Four days works for many home lifters, enough work to progress without making one missed session wreck the schedule.
Structure
Four days a week for 8 weeks: Upper A, Lower A, Upper B, Lower B. The A and B versions use different exercises to vary the stimulus.
- Upper A (Push Focus): Dumbbell Bench Press 3×8-12, Dumbbell One-Arm Row 3×8-12, Dumbbell Shoulder Press 3×8-12, Dumbbell Side Lateral Raise 3×8-12, Dumbbell Bicep Curl 2×8-12, Dumbbell One-Arm Triceps Extension 2×8-12.
- Lower A (Quad Focus): Dumbbell Squat 4×8-12, Dumbbell Lunges 3×8-12, Dumbbell Step Ups 3×8-12, Dumbbell Seated One-Leg Calf Raise 3×12-20, Bodyweight Plank 3×45s.
- Upper B (Balanced): Dumbbell Incline Press 3×8-12, Dumbbell Incline Row 3×8-12, Dumbbell One-Arm Shoulder Press 3×8-12, Dumbbell Flyes 3×8-12, Dumbbell Hammer Curls 2×8-12, Dumbbell Shrug 2×8-12, Dumbbell One-Arm Triceps Extension 2×8-12.
- Lower B (Glute/Ham Focus): Dumbbell Squat 3×8-12, Dumbbell Stiff-Legged Deadlift 3×8-12, Dumbbell Rear Lunge 3×8-12, Dumbbell Step Ups 3×8-12, Dumbbell Standing Calf Raise 3×12-20, Bodyweight Plank 3×45s.
Progression is double progression across 8-12 reps (12-20 for the calf raises): once every set reaches the top of the range, the dumbbell weight goes up by 2.5 kg next session.
How to run it in Grain Gym
Start each exercise at a weight that finishes the rep range with a rep or two to spare. If your dumbbells aren't heavy enough yet, hold the top of the range with a slower tempo until you can upgrade.
Notes
- Dumbbell-only Upper/Lower has a ceiling. When your bench and row outgrow your dumbbell rack, you've outgrown the equipment. That's a good problem.
- Single-leg work earns its place on the lower days. Don't skip it.
- Do the first exercise of each day while you're fresh.