Physique prep4 days a weekDumbbells only

4-day Upper/Lower dumbbell plan for physique prep

High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily. Adjust food weekly from the weight trend, and expect strength to hold rather than climb late in prep.

Weekly schedule

Monday	Upper A	5 exercises
Tuesday	Lower A	5 exercises
Thursday	Upper B	6 exercises
Friday	Lower B	6 exercises

Upper A

Exercise	Sets × reps
Dumbbell Bench Press	4 × 8
One-Arm Dumbbell Row	4 × 8
Seated Dumbbell Press	4 × 12
Dumbbell Bicep Curl	4 × 12
Tricep Dumbbell Kickback	4 × 12

Lower A

Exercise	Sets × reps
Goblet Squat	4 × 8
Stiff-Legged Dumbbell Deadlift	4 × 12
Split Squats	4 × 12
Calf Raise On A Dumbbell	4 × 12
Reverse Crunch	3 × 15

Upper B

Exercise	Sets × reps
Seated Dumbbell Press	4 × 8
Reverse Flyes	4 × 8
Incline Dumbbell Press	4 × 12
One-Arm Dumbbell Row	4 × 12
Side Lateral Raise	4 × 12
Hammer Curls	4 × 12

Lower B

Exercise	Sets × reps
Stiff-Legged Dumbbell Deadlift	4 × 8
Dumbbell Lunges	4 × 12
Butt Lift (Bridge)	4 × 12
Goblet Squat	4 × 12
Calf Raise On A Dumbbell	4 × 12
Dead Bug	3 × 15

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 4-day upper/lower split good to physique prep?

Yes, if you can recover from it and stay consistent. High volume for a show or shoot. High volume: rest 60–90 seconds and weigh in daily.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at a commercial gym?

Yes: a pair of dumbbells and a bench covers every exercise.