Original starter · 4 weeks
Dumbbell Home Upper Lower
Build size four days a week at home with only adjustable dumbbells and a bench.
4weeks
4days a week
16sessions
276working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 64 | 40 | −37% |
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| Total reps | 586 | 358 | −39% |
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| Reps per set | 9.2 | 8.9 | −2% |
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| Average RPE | 7.4 | 5.9 | −20% |
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Week 1
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| One-Arm Dumbbell Row | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Pullover | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Dumbbell Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Dumbbell Hip Thrust | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Goblet Squat | 2 × 15-20 | RPE 8 | 00:45 |
|---|
| Dumbbell Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
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| Dead Bug | 2 × 10-12 | RPE 7 | 01:00 |
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UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7 | 02:00 |
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| Dumbbell Skull Crusher | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Rear Delt Fly | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Push-Up | 2 × 15-20 | RPE 8 | 00:45 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Single-Leg Dumbbell Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Step-Up | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Hip Thrust | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Dumbbell Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
|---|
| Side Plank | 2 × 10-12 | RPE 7 | 01:00 |
|---|
Week 2
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| One-Arm Dumbbell Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Pullover | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bulgarian Split Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Dumbbell Romanian Deadlift | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Dumbbell Hip Thrust | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Goblet Squat | 3 × 15-20 | RPE 9 | 00:45 |
|---|
| Dumbbell Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
| Dead Bug | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Rear Delt Fly | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Push-Up | 3 × 15-20 | RPE 9 | 00:45 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Single-Leg Dumbbell Romanian Deadlift | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Step-Up | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Hip Thrust | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Dumbbell Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
| Side Plank | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
Week 3
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| One-Arm Dumbbell Row | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Pullover | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bulgarian Split Squat | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Dumbbell Romanian Deadlift | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Dumbbell Hip Thrust | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Goblet Squat | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
| Dumbbell Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
| Dead Bug | 3 × 10-12 | RPE 8 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Rear Delt Fly | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Hammer Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Push-Up | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Single-Leg Dumbbell Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Step-Up | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Hip Thrust | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Dumbbell Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
| Side Plank | 3 × 10-12 | RPE 8 | 01:00 |
|---|
Week 4
UPPER A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bench Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| One-Arm Dumbbell Row | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Pullover | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
LOWER A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Bulgarian Split Squat | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Dumbbell Romanian Deadlift | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Dumbbell Hip Thrust | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Goblet Squat | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
| Dumbbell Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
|---|
| Dead Bug | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|
UPPER B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Skull Crusher | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Rear Delt Fly | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hammer Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Push-Up | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
LOWER B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Single-Leg Dumbbell Romanian Deadlift | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Step-Up | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Hip Thrust | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Dumbbell Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
|---|
| Side Plank | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|