Home Dumbbell 4-Day Program
Home Dumbbell 4-Day Program is a 4-day home & bodyweight workout program focused on strength and muscle. This Gym Log template gives you a practical starting structure for organizing and tracking consistent training.
What is the Home Dumbbell 4-Day Program?
Home Dumbbell 4-Day Program is a 4-day home & bodyweight workout program focused on strength and muscle. This Gym Log template gives you a practical starting structure for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Dumbbell Bench Press
- One-Arm Row
- Shoulder Press
- Curl
- Triceps Extension
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Goblet Squat
- Dumbbell RDL
- Reverse Lunge
- Calf Raise
- Plank
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Dumbbell Floor Press
- Dumbbell Row
- Lateral Raise
- Hammer Curl
- Push-Up
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
- Bulgarian Split Squat
- Dumbbell Hip Thrust
- Step-Up
- Single-Leg RDL
- Dead Bug
Gym Log original template. Adjust sets, reps, loading and recovery to your experience; this is not an official prescription.
How to use it
- Main movement patterns
- Focused training volume
- Accessory exercises
- Progress gradually
Who it is for
People looking for a structured 4-day home & bodyweight routine focused on strength and muscle.
Goal
Strength and muscle
Progression
Progress by adding controlled reps, load or range of motion while maintaining good technique.
Accuracy note
Gym Log original home dumbbell template.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Home Dumbbell 4-Day Program
How many days per week is the Home Dumbbell 4-Day Program?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Home Dumbbell 4-Day Program for?
People looking for a structured 4-day home & bodyweight routine focused on strength and muscle.
Can I track the Home Dumbbell 4-Day Program in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.