56-Day Upper/Lower Split for Women Over 40

8-week dumbbell upper-lower program for women over 40 to lose fat, combining strength and hypertrophy for intermediate lifters.

Level: intermediate · Muscle group: upper-lower · Equipment: dumbbells · Duration: 45 min

Exercise Breakdown (18 exercises)

  1. 1. W1-2 Upper A: Dumbbell Bench Press
    3 sets · 10-12 reps · 60-90s rest
  2. 2. W1-2 Upper A: Dumbbell Bent-Over Row
    3 sets · 10-12 reps · 60-90s rest
  3. 3. W1-2 Upper A: Dumbbell Shoulder Press (Seated)
    2 sets · 12-15 reps · 60s rest
  4. 4. W1-2 Upper A: Dumbbell Bicep Curls
    2 sets · 12-15 reps · 60s rest
  5. 5. W1-2 Upper A: Dumbbell Triceps Extensions (Overhead)
    2 sets · 12-15 reps · 60s rest
  6. 6. W1-2 Lower A: Goblet Squat
    3 sets · 10-12 reps · 60-90s rest
  7. 7. W1-2 Lower A: Dumbbell Romanian Deadlift (RDL)
    3 sets · 10-12 reps · 60-90s rest
  8. 8. W1-2 Lower A: Dumbbell Lunges (Alternating)
    2 sets · 10-12/side reps · 60s rest
  9. 9. W3-4 Upper A: Dumbbell Incline Press
    3 sets · 8-10 reps · 90s rest
  10. 10. W3-4 Upper A: Single-Arm Dumbbell Row
    3 sets · 8-10/side reps · 90s rest
  11. 11. W3-4 Upper A: Dumbbell Lateral Raises
    3 sets · 10-12 reps · 60s rest
  12. 12. W3-4 Lower A: Dumbbell Front Squat
    3 sets · 8-10 reps · 90s rest
  13. 13. W3-4 Lower A: Dumbbell Sumo Squat
    3 sets · 8-10 reps · 90s rest
  14. 14. W5-6 Upper A: Dumbbell Floor Press
    4 sets · 8-10 reps · 90-120s rest
  15. 15. W5-6 Upper A: Dumbbell Pull-Over
    3 sets · 10-12 reps · 60-90s rest
  16. 16. W5-6 Lower A: Dumbbell Step-Ups
    3 sets · 8-10/side reps · 60-90s rest
  17. 17. W7-8 Upper A: Tempo Dumbbell Bench Press (3-0-1-0)
    4 sets · 6-8 reps · 120s rest
  18. 18. W7-8 Lower A: Dumbbell Pistol Squat (Assisted)
    3 sets · 5-8/side reps · 90-120s rest

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