4-Day Home Muscle Builder
A focused 4‑day home workout split using dumbbells and a barbell to build serious muscle from head to toe.
- Length
- 9 Weeks
- Days a week
- 4
- Session length
- 25 to 40 min
- Equipment
- Barbell, Dumbbell, Bench
- Exercises
- 20 across 4 workout days
- In the app
- Premium routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
4-Day Home Muscle Builder Split
Lower Body A 5 exercises
Upper Body A 5 exercises
Lower Body B 5 exercises
-
Barbell Full Squat4 × 15 repsDo 4 sets of 12-15 reps. -
Kettlebell Goblet Squat8 repsUse dumbbells. Do 4 sets of 12-15 reps. -
Barbell Stiff-Legged Deadlift4 × 10 repsDo 4 sets of 6-10 reps. -
Bodyweight Standing Calf Raise4 × 20 repsDo 4 sets of 15-20 reps. -
Barbell Standing Ab Rollout4 × 20 repsDo 4 sets of 15-20 reps.
Upper Body B 5 exercises
-
Barbell Standing Military Press4 × 12 repsDo 4 sets of 8-12 reps. -
Barbell Bent-Over Row4 × 12 repsDo 4 sets of 8-12 reps. -
Dumbbell Bench Press4 × 12 repsDo 4 sets of 10-12 reps. -
Dumbbell Seated Triceps Extension4 × 15 repsDo 4 sets of 10-15 reps. -
Dumbbell Alternate Biceps Curl4 × 12 repsDo 4 sets of 10-12 reps.
