THE 4-DAY DUMBBELL SPLIT
A Structured Training System for Men

By Steven Bunn – Qualified Personal Trainer
Creator of Strength Sweat Succeed

ABOUT THE PROGRAM

This 4-day dumbbell-only training program is designed for men who want to build muscle, burn fat, and train with structure — without complicated gym setups or random workouts.

Built from years of real coaching experience and trusted by the Strength Sweat Succeed audience, this plan gives you a clear weekly structure you can follow with confidence.

Train at home or in the gym using nothing but dumbbells.

PROGRAM STRUCTURE

Day 1 – Push (Chest, Shoulders, Triceps)
Day 2 – Pull (Back, Rear Delts, Biceps)
Day 3 – Lower Body (Glutes, Quads, Hamstrings, Calves)
Day 4 – Upper Body (Strength & Hypertrophy)

Each workout includes:
• Clear sets, reps, and rest times
• Coaching cues for proper form
• Built-in progression guidance
• Optional adjustments for ability level

WHO THIS IS FOR

• Men who want a simple, repeatable training plan
• Men training at home or with limited equipment
• Men aged 35–45+ who want results without joint overload
• Anyone tired of jumping between workouts with no direction

WHY IT WORKS

• Dumbbells only
• Structured weekly split
• Designed for consistency and progression
• Built for long-term results, not quick fixes

WHAT YOU GET

• Instant digital download (PDF)
• Mobile-friendly design
• Lifetime access

ABOUT THE COACH

Steven Bunn is a qualified personal trainer and creator of the Strength Sweat Succeed YouTube channel, helping men train smarter and stay consistent as they get older.

TRAIN WITH PURPOSE.
GET STRONGER.
STAY CONSISTENT.