4-Day Dumbbell Workout Plan
This printable is for anyone following a simple 4-day upper/lower dumbbell split. It lists four workout days in a clear chart with columns for Day and Exercises, and each move uses 3 sets of 8–12 reps unless noted. The sheet includes Upper A, Lower A, Upper B, and Lower B style training, with moves like bench press, one-arm row, goblet squat, Romanian deadlift, incline press, and lateral raise.
Free printable · PDF
- 1 page
- US Letter — choose “Fit to page” for A4
- PDF, 61 KB
Free for personal, family and classroom use.
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Use it as a weekly training guide and check off each exercise as you go. Keep the page near your dumbbells, mark completed sets, or add the sheet to a binder with your other training logs.
Good for
- Track a weekly upper/lower dumbbell split
- Follow set and rep targets for each workout
- Keep dumbbell sessions organized on one page
Tip: Print double-sided with a progress log sheet to keep training notes together.
4 files · PDF, XLSX, DOCX
Get every sheet: Dumbbell Workout Chart Pack
This sheet plus 3 more in one download, with the editable Excel and Word files. Printable 2-, 3-, 4- and 5-day dumbbell workout plans, a 12-week progress log, an exercise form-cue sheet and a weekly training calendar.
$3.00 USD, one-time 4 files · about $0.75 each
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