4-Day Full Body Split (Dumbbells + Bench)

A home training program with 4 workouts weekly. Designed for hypertrophy. Trains all major muscle groups using only dumbbells and a bench.

What's this?

A full body program with 4 workouts weekly.

Designed to use only dumbbells and a bench.

Well-distributed love across muscle groups. Great for balanced development.

Hypertrophy-focused. Created for those who want to start lifting in a structured way (and have made some investments).

Pros

Plenty of recovery between workouts
Simple, straightforward split

Cons

Advanced trainees will benefit from more volume
Repetitive exercises due to limited equipment