Home with Dumbbells 4 Days routine
Complete upper-legs with a pair of adjustable dumbbells, a pull-up bar and a bench.
- 4days a week
- 45 minper session
- 14exercises
- 10weeks
- Build muscle mass
- Improve mobility and stability
- Upper/lower split
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Bench Press | Chest | 3 × 8–12 | 2 | 2:00 |
| 2 | Dumbbell RowReps per arm. | Back | 3 × 8–12 | 2 | 2:00 |
| 3 | Dumbbell Shoulder Press | Shoulders | 2 × 10–12 | 2 | 1:30 |
| 4 | Hammer Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
| 5 | Dumbbell Tricep Extension | Triceps | 2 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Goblet SquatWhen the dumbbell gets light: reach the top of the rep range, lower in 3 s or add a set before switching exercises. | Quads | 3 × 10–12 | 2 | 2:00 |
| 2 | Dumbbell Romanian Deadlift | Hamstrings | 3 × 10–12 | 2 | 2:00 |
| 3 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 2 | 1:30 |
| 4 | Glute Bridge | Glutes | 3 × 15–20 | 2 | 1:00 |
| 5 | Single Leg Standing Calf RaiseReps per leg. | Calves | 3 × 12–15 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Pull UpIf you cannot reach the bottom of the rep range, use a band or an assisted machine, or do negatives: get up with momentum and lower in 3–5 s. | Back | 3 × 4–10 | 2 | 2:00 |
| 2 | Dumbbell Bench Press | Chest | 3 × 8–12 | 2 | 1:30 |
| 3 | Dumbbell RowReps per arm. | Back | 2 × 10–12 | 2 | 1:30 |
| 4 | Dumbbell Lateral Raise | Shoulders | 3 × 12–20 | 2 | 1:00 |
| 5 | Hammer Curl | Biceps | 2 × 10–12 | 2 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Split SquatReps per leg. | Quads | 3 × 10–12 | 2 | 2:00 |
| 2 | Dumbbell Romanian Deadlift | Hamstrings | 3 × 10–12 | 2 | 2:00 |
| 3 | Dumbbell Goblet Squat | Quads | 3 × 10–12 | 2 | 1:30 |
| 4 | Single Leg Glute BridgeReps per leg. | Glutes | 3 × 12–15 | 2 | 1:00 |
| 5 | Single Leg Standing Calf RaiseReps per leg. | Calves | 3 × 12–15 | 2 | 1:00 |
Rest between sets, in minutes.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 2 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You're new or have only trained for a short while and want a solid base.
- You have 4 days a week and about 45 minutes per session.
- You train at home. Equipment: dumbbells, kettlebell, bench, and pull-up bar.
- Your goal is to build muscle mass.
Been training for a while? Check out Intermediate Upper-Legs 4 Days.
Other routines to build muscle
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
- Upper-lower density 4 days4 days · 45 min · IntermediateSee routine →
Frequently asked questions
How long is the Home with Dumbbells 4 Days routine?
It's designed for 10 weeks, with 4 sessions of about 45 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 12 sets for the quads, 8 sets for the back, and 6 sets for the glutes per week. That's 55 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it's RIR 2.
What do I need to do it?
You do it at home, with this equipment: dumbbells, kettlebell, bench, and pull-up bar.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
