Program · intermediate
Upper/Lower 4x (dumbbells + bands, intermediate)
Upper/Lower 4x (dumbbells + bands, intermediate) is a 4-day-a-week template for dumbbells / bands at home, built for intermediate lifters. Each session runs about 50 minutes and fits muscle gain, recomposition, general fitness goals. Across 4 session types and 24 exercise slots, a real run of this template pulls in movements like Incline dumbbell press, Chest-supported dumbbell row, Dumbbell shoulder press, Band-assisted pull-up.
The 12-week structure runs three 4-week phases — Base, then Build, then Peak — with a deload in week 12. Progression is double progression: work up the rep range first, then add load. It also carries 25 minutes of cycle_or_walk on 2 days a week.
Session U1
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Incline dumbbell press | push_h | 4 | 8-12 | 90s |
| Chest-supported dumbbell row | pull_h | 4 | 8-12 | 90s |
| Dumbbell shoulder press | push_v | 3 | 8-12 | 75s |
| Band-assisted pull-up | pull_v | 3 | 10-15 | 75s |
| Dumbbell lateral raise | push_v | 3 | 12-20 | 45s |
| Dumbbell biceps curl | pull_v | 2 | 10-15 | 45s |
Session L1
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Dumbbell front squat | squat | 4 | 8-15 | 90s |
| Kettlebell swing | hinge | 4 | 8-12 | 90s |
| Bulgarian split squat | lunge | 3 | 8-12/side | 75s |
| Single-leg Romanian deadlift | hinge | 3 | 10-15 | 60s |
| Seated calf raise | squat | 3 | 12-20 | 45s |
| Mountain climber | core | 3 | 20-45s | 45s |
Session U2
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Chest-supported dumbbell row | pull_h | 4 | 8-12 | 90s |
| Incline dumbbell press | push_h | 4 | 8-12 | 90s |
| Band-assisted pull-up | pull_v | 3 | 10-15 | 75s |
| Dumbbell fly | push_h | 3 | 10-15 | 60s |
| Rear delt fly (dumbbell) | pull_h | 3 | 15-25 | 45s |
| Dumbbell shoulder press | push_v | 2 | 10-15 | 45s |
Session L2
| Exercise | Pattern | Sets | Reps | Rest |
|---|---|---|---|---|
| Kettlebell swing | hinge | 4 | 8-12 | 90s |
| Bulgarian split squat | lunge | 4 | 8-12/side | 90s |
| Dumbbell front squat | squat | 3 | 10-15 | 75s |
| Walking lunge | lunge | 3 | 12-20 | 45s |
| Front-rack carry | carry | 3 | 20-40m | 60s |
| Mountain climber | core | 3 | 8-12 | 45s |
Phases
| Weeks | Phase | Note |
|---|---|---|
| 1–4 | Base | RIR 2-3. Establish working weights for every slot; log every set. |
| 5–8 | Build | Add one set to the first two slots of each session (volume ~+15%). RIR 1-2 on the final set of compounds. |
| 9–12 | Peak | RIR 0-1 on the last set of isolation work, RIR 1 on compounds. Week 12 deload. |
Who it fits
Goals: muscle gain, recomposition, general fitness. Setup: dumbbells / bands at home. Level: intermediate.
Questions people ask
- Who is Upper/Lower 4x (dumbbells + bands, intermediate) for?
- Intermediate lifters training 4 days a week with dumbbells / bands at home, aiming at muscle gain, recomposition, general fitness.
- How long are the sessions?
- About 50 minutes per session, 4 sessions a week across a 12-week block with a deload in week 12.
- How does the program progress?
- Work within the rep range at the given RIR. When all sets reach the top of the range at 2 RIR, add load next session: next heavier dumbbell pair / next band colour (or double up bands). If you cannot go heavier, add a rep to the top of the range, slow the eccentric to 3 s, or move to a harder unilateral variation.