Dumbbell Mass Builder

Four-day dumbbell & bodyweight upper/lower split for muscle growth.

Upper A (press-led) · Lower A (squat-led) · Upper B (pull-led) · Lower B (hinge-led), two days on / one off. Hypertrophy sets of 8–15 with moderate rests — dumbbells and a bench, nothing else. The 4-day complement to the 6-day Arnold split.

4workouts. Pick a day to start — each plays with the routine's music and backgrounds.