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DR. SWOLE'S 4 DAY DUMBBELL-ONLY UPPER LOWER PROGRAM (MODERATE VOLUME)

UPPER 1 SETS REPS LOWER 1 SETS REPS UPPER 2 SETS REPS LOWER 2 SETS REPS
Bench press 4 5-8 Bulgarian split squat 4 6-12 Dumbbell OHP 3 5-8 Bulgarian split squat 4 10-20
Bent row 4 6-10 Step-ups 4 6-12 Single arm dumbbell row 4 8-12 Step-ups 4 10-20
Flys 4 10-15 Walking lunges 3 6-12 Incline bench press 3 6-10 Single leg RDL 3 10-20
Pullovers 4 10-15 RDL 3 6-12 Seal row 4 10-15 Single leg hip thrust 3 10-20
Upright row 3 8-12 Single leg calf raise 5 8-12 Bridge Floor press 3 6-10 Single leg calf raise 5 12-20
Skullcrushers 3 6-10 Hammer curl 2 8-12 Upright row 3 10-15 Lying curl 3 6-10
Lateral raises 3 8-12 Paused lateral raise 2 10-15 skullcrushers 3 10-15 Paused lateral raise 2 12-20
Dumbbell curls 3 12-20 Lateral raise 3 8-12 Single arm preacher curl 2 10-15

Sets per workout: 25 Sets per workout: 26 Sets per workout: 26 Sets per workout: 26

MUSCLE GROUP SETS

Quads 16
Glutes/hamstrings 12
Chest 14
Back 16
Side Delts 16
Biceps 10
Triceps 9
Calves 10