Get stronger4 days a weekDumbbells only
4-day Upper/Lower dumbbell plan to get stronger
Heavy compounds, low reps. Rest 2–3 minutes on the main lifts. When every set hits the reps, MyoStats suggests the next weight.
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 | 5 × 5 |
| One-Arm Dumbbell Row | 5 × 5 |
| Seated Dumbbell Press | 3 × 8 |
| Dumbbell Bicep Curl | 3 × 8 |
| Tricep Dumbbell Kickback | 3 × 8 |
Lower A
| Exercise | Sets × reps |
|---|---|
| Goblet Squat | 5 × 5 |
| Stiff-Legged Dumbbell Deadlift | 3 × 8 |
| Split Squats | 3 × 8 |
| Calf Raise On A Dumbbell | 3 × 8 |
| Reverse Crunch | 3 × 10 |
Upper B
| Exercise | Sets × reps |
|---|---|
| Seated Dumbbell Press | 5 × 5 |
| Reverse Flyes | 5 × 5 |
| Incline Dumbbell Press | 3 × 8 |
| One-Arm Dumbbell Row | 3 × 8 |
| Side Lateral Raise | 3 × 8 |
| Hammer Curls | 3 × 8 |
Lower B
| Exercise | Sets × reps |
|---|---|
| Stiff-Legged Dumbbell Deadlift | 5 × 5 |
| Dumbbell Lunges | 3 × 8 |
| Butt Lift (Bridge) | 3 × 8 |
| Goblet Squat | 3 × 8 |
| Calf Raise On A Dumbbell | 3 × 8 |
| Dead Bug | 3 × 10 |
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 get stronger?
Yes, if you can recover from it and stay consistent. Heavy compounds, low reps. Rest 2–3 minutes on the main lifts.
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.
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