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Home dumbbell muscle

A four-day upper/lower programme built for dumbbells and bodyweight when a full gym is not available.

Intermediate home lifters with adjustable dumbbells who want a higher-frequency muscle-building block.

Intermediate4 days45 minDumbbells
GoalMuscleLevelIntermediateLocationHomeFrequency4 days/weekSession~45 minProgramme14 calendar days
Download programme PDFGet the EaseFit app
FULL PROGRAMME PREVIEW

See all 14 days before you download.

This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Upper body AChest · Middle Back · Shoulders
5EXERCISES
Clock Push-UpChest · 3 × 6–10
WORK
Bent Over Two-Dumbbell Row With Palms InMiddle Back · 3 × 6–10
WORK
Standing Palms-In Dumbbell PressShoulders · 3 × 6–10
WORK
Side-Lying Floor StretchLats · 3 × 30–45 sec
WORK
Side Lateral RaiseShoulders · 3 × 10–15
WORK
Tuesday · 29 Sept 2026Lower body AQuadriceps · Hamstrings · Calves
5EXERCISES
Bodyweight SquatQuadriceps · 3 × 6–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 6–10
WORK
Dumbbell Rear LungeQuadriceps · 3 × 6–10
WORK
Floor Glute-Ham RaiseHamstrings · 3 × 10–15
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper body BLats · Chest · Middle Back
5EXERCISES
Chair Lower Back StretchLats · 3 × 30–45 sec
WORK
Single-Arm Push-UpChest · 3 × 6–10
WORK
Inverted RowMiddle Back · 3 × 6–10
WORK
Standing Alternating Dumbbell PressShoulders · 3 × 6–10
WORK
Dumbbell ScaptionShoulders · 3 × 10–15
WORK
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower body BGlutes · Quadriceps · Hamstrings
5EXERCISES
Glute KickbackGlutes · 3 × 6–10
WORK
Plie Dumbbell SquatQuadriceps · 3 × 6–10
WORK
Butt Lift (Bridge)Glutes · 3 × 6–10
WORK
Hamstring StretchHamstrings · 3 × 30–45 sec
WORK
Calf Raise On A DumbbellCalves · 3 × 10–15
WORK
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Upper body AChest · Middle Back · Shoulders
5EXERCISES
Clock Push-UpChest · 3 × 6–10
WORK
Bent Over Two-Dumbbell Row With Palms InMiddle Back · 3 × 6–10
WORK
Standing Palms-In Dumbbell PressShoulders · 3 × 6–10
WORK
Side-Lying Floor StretchLats · 3 × 30–45 sec
WORK
Side Lateral RaiseShoulders · 3 × 10–15
WORK
Tuesday · 06 Oct 2026Lower body AQuadriceps · Hamstrings · Calves
5EXERCISES
Bodyweight SquatQuadriceps · 3 × 6–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 6–10
WORK
Dumbbell Rear LungeQuadriceps · 3 × 6–10
WORK
Floor Glute-Ham RaiseHamstrings · 3 × 10–15
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 10–15
WORK
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper body BLats · Chest · Middle Back
5EXERCISES
Chair Lower Back StretchLats · 3 × 30–45 sec
WORK
Single-Arm Push-UpChest · 3 × 6–10
WORK
Inverted RowMiddle Back · 3 × 6–10
WORK
Standing Alternating Dumbbell PressShoulders · 3 × 6–10
WORK
Dumbbell ScaptionShoulders · 3 × 10–15
WORK
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower body BGlutes · Quadriceps · Hamstrings
5EXERCISES
Glute KickbackGlutes · 3 × 6–10
WORK
Plie Dumbbell SquatQuadriceps · 3 × 6–10
WORK
Butt Lift (Bridge)Glutes · 3 × 6–10
WORK
Hamstring StretchHamstrings · 3 × 30–45 sec
WORK
Calf Raise On A DumbbellCalves · 3 × 10–15
WORK
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Upper body A02Lower body A03Upper body B04Lower body B
EQUIPMENT

What you need

Dumbbells

Training location: Home. Cardio: not programmed.

DOWNLOAD & TRAIN

Home dumbbell muscle

Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.

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