3 days a week, full body
Every main muscle on each of three days, with a rest day between sessions.
Built for the chest, upper back, lats, quads, hamstrings and glutes: within or close to 10 to 20 sets a week each.
One tab in the builder for each day. It asks before it replaces anything already there.
Weekly sets per muscle
| Muscle | Sets a week | Days trained | Against the guideline |
|---|---|---|---|
| Chest | 13 | 3 | Within |
| Glutes | 13 | 3 | Within |
| Triceps | 11.5 | 3 | Within |
| Hamstrings | 10 | 3 | Within |
| Lats | 10 | 3 | Within |
| Quads | 10 | 3 | Within |
| Upper back | 9.5 | 2 | Under |
| Rear delts | 7 | 2 | Under |
| Front delts | 6.5 | 2 | Under |
| Biceps | 6 | 2 | Under |
| Abs | 5 | 1 | Under |
| Lower back | 3.5 | 1 | Under |
| Side delts | 3.5 | 1 | Under |
| Forearms | 1 | 0 | Under |
A set counts as one for its main muscle and half for each muscle it works on the way, as the app counts it, and a day trains a muscle when it gives it at least 2 sets. Against a common guideline of 10 to 20 hard sets per muscle a week: a guideline, never a target.
The days
Full body A
6 movements, 20 sets
Dumbbell Floor Press4 × 8 to 12 reps · 2 reps in reserve
Single-Arm Dumbbell Row4 × 8 to 12 reps · 2 reps in reserve
Stiff-Leg Deadlift4 × 8 to 12 reps · 2 reps in reserveHome or dumbbell swap: Kettlebell Romanian Deadlift
Lateral Raise2 × 12 to 20 reps · 1 rep in reserve
Dumbbell Curl2 × 10 to 15 reps · 1 rep in reserve
Full body C
6 movements, 19 sets
Dumbbell Bench Press3 × 8 to 12 reps · 2 reps in reserve- Single-Arm Dumbbell Row4 × 10 to 15 reps · 2 reps in reserve
Dumbbell Pullover3 × 10 to 15 reps · 2 reps in reserve
4 days a week, upper and lower
Upper and lower twice each, so every main muscle is trained twice a week.
Built for the chest, upper back, lats, quads, hamstrings and glutes: within or close to 10 to 20 sets a week each.
One tab in the builder for each day. It asks before it replaces anything already there.
Weekly sets per muscle
| Muscle | Sets a week | Days trained | Against the guideline |
|---|---|---|---|
| Glutes | 18 | 2 | Within |
| Hamstrings | 15 | 2 | Within |
| Chest | 14 | 2 | Within |
| Triceps | 12 | 2 | Within |
| Quads | 11 | 2 | Within |
| Lats | 10 | 2 | Within |
| Abs | 9.5 | 2 | Under |
| Upper back | 9.5 | 2 | Under |
| Front delts | 7 | 2 | Under |
| Rear delts | 7 | 2 | Under |
| Lower back | 6.5 | 2 | Under |
| Biceps | 6 | 2 | Under |
| Obliques | 4.5 | 1 | Under |
| Side delts | 4.5 | 1 | Under |
| Forearms | 1 | 0 | Under |
A set counts as one for its main muscle and half for each muscle it works on the way, as the app counts it, and a day trains a muscle when it gives it at least 2 sets. Against a common guideline of 10 to 20 hard sets per muscle a week: a guideline, never a target.
The days
Upper A
6 movements, 19 sets
- Dumbbell Floor Press4 × 8 to 12 reps · 2 reps in reserve
- Single-Arm Dumbbell Row4 × 8 to 12 reps · 2 reps in reserve
- Dumbbell Pullover3 × 10 to 15 reps · 2 reps in reserve
- Lateral Raise3 × 12 to 20 reps · 1 rep in reserve
- Dumbbell Curl2 × 10 to 15 reps · 1 rep in reserve
Lower A
5 movements, 17 sets
- Stiff-Leg Deadlift4 × 8 to 12 reps · 2 reps in reserveHome or dumbbell swap: Kettlebell Romanian Deadlift
Plank3 × 30 to 60 s
Upper B
6 movements, 19 sets
- Dumbbell Bench Press4 × 8 to 12 reps · 2 reps in reserve
Chest-Supported Dumbbell Row4 × 8 to 12 reps · 2 reps in reserve
Push-Up3 × 8 to 20 reps · 2 reps in reserve- Dumbbell Pullover3 × 10 to 15 reps · 2 reps in reserve
Lower B
5 movements, 16 sets
Single-Leg Romanian Deadlift3 × 8 to 12 reps · 2 reps in reserveHome or dumbbell swap: Kettlebell Romanian Deadlift- Kettlebell Swing3 × 12 to 20 reps · 2 reps in reserve
Glute Bridge3 × 12 to 20 reps · 2 reps in reserve
How to use it
Start each movement at a weight you can lift for the bottom of its rep range with the reps in reserve shown. When every set reaches the top of the range at that effort, add the smallest weight step next time and work back up from the bottom of the range. Treat it as a common starting point, not a prescription: change the movements to the ones your gym and your body suit.
Rest two to three minutes between sets of the big compound lifts and one to two between the rest. Sleep and rest days are part of the plan: a session that trains the same muscles as yesterday's is not one this split asks for.
A hold is written in seconds: add time before you add a harder version.
Questions
Can you build muscle with only dumbbells?
Dumbbells train every main muscle through a full range. Counted as the app counts them, the three-day version gives the main muscles 9.5 to 13 sets a week and the four-day version 9.5 to 18. When the top of a range comes easily with the heaviest dumbbell, slow the lowering, pause at the bottom or move to a one-leg version.
What equipment do I need?
A pair of dumbbells (adjustable ones cover the most), and something sturdy to lean on for the one-arm row and to stand the back foot on for the split squat: a bench, a chair or a step.
How do I train my back without a pull-up bar?
With one-arm rows and the dumbbell pullover, which this split uses on most days. A doorframe pull-up bar adds pull-ups later.