Printable Dumbbell Workout Chart
This printable 4-day dumbbell plan is for anyone who wants a simple upper and lower split on one page. It includes a table with columns for Day and Exercises, plus rows for Upper A, Lower A, Upper B, and Lower B. The sheet lists movements such as bench press, one-arm row, overhead press, rear-delt fly, goblet squat, Romanian deadlift, reverse lunge, calf raise, dead bug, incline press, bent-over row, lateral raise, push-up, and hammer curl. Each exercise line uses 3 × 8–12 unless noted.
Free printable · PDF
- 1 page
- US Letter — choose “Fit to page” for A4
- PDF, 61 KB
Free for personal, family and classroom use.
Use it as a weekly workout guide, then mark each day as you finish it. Keep the sheet near your dumbbells, or save the PDF on your phone for quick reference at the gym or at home.
Good for
- Track a 4-day dumbbell split
- Follow upper and lower workout days
- Log exercises for each session
Tip: Print one copy and keep a pen nearby to mark completed sets.
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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Printable Dumbbell Workout Chart
Printable Dumbbell Progress Log
Printable Dumbbell Form Cues