4-DAY BARBELL AND DUMBBELL ONLY WORKOUT ROUTINE

4-Day Barbell and Dumbbell Only Workout Routine

Since not everyone has access to a gym or a range of weight training equipment, I have put together a barbell and dumbbell only training routine that you can do at home.

The only thing you’ll need other than a barbell with weights and two dumbbells is a flat bench. If you don’t have a flat bench you can use a wooden box or something similar that will not break when you lay on it while holding weights.

TRY THIS 4-DAY BARBELL AND DUMBBELL ONLY TRAINING

AT-HOME BARBELL AND DUMBBELL ONLY WORKOUT

I have received a few emails from regular readers of this website asking me for a dumbbell and barbell only workout routine that can be performed at home or anywhere when a gym is not available. Once I started writing out the training program with only a barbell and two dumbbells, I was surprised at how many possible exercises are available without needing to be in the gym.

The following training routine will give your entire body a thorough workout that’ll stimulate growth if you keep the intensity high.

MONDAY: CHEST

  • Bench press — 4 sets
  • Dumbbell presses — 4 sets
  • Dumbbell flyes — 4 sets
  • Dumbbell pullovers — 4 sets

TUESDAY: QUADRICEPS, HAMSTRINGS, CALVES

  • Dumbbell squats — 4 sets
  • Barbell squats — 4 sets
  • Dumbbell lunges — 4 sets
  • Stiff leg deadlifts — 4 sets
  • Dumbbell toe raises — 4 sets

THURSDAY: BACK, TRAPS, SHOULDERS

  • Barbell bent over rows — 4 sets
  • Dumbbell rows — 4 sets
  • Deadlifts — 4 sets
  • Dumbbell shrugs — 4 sets
  • Barbell shoulder press — 4 sets
  • Dumbbell side lateral raises — 4 sets

FRIDAY: TRICEPS, BICEPS

  • Close grip bench press — 4 sets
  • Dumbbell kickbacks — 4 sets
  • Standing barbell curls — 4 sets
  • Seated dumbbell curls — 4 sets

This is the training routine with barbell and dumbbells only. I have scheduled for 4 days per week with training on Monday and Tuesday, Wednesday is a rest day, Thursday, Friday are training days and the weekends are also rest days.

I recommend training each set generally for 10 reps, but there’s nothing wrong with mixing this up a bit and doing heavy 6-8 reps occasionally and do 12-15 reps on days when you’re only lifting medium heavy weights. You can also swap the order of training days as well to mix things up and change the exercises each week as you think of new exercises you can perform with a barbell and dumbbells only.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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